Jacob Minzlaff

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

10/01/2018
1.) Every 2:30 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes 
1 Max Effort set @ approx 90% of set session 5RM
*2.) Complete 5 x 5 + 1ME @ approx 90% 5RM of Squat Jerk, Bench Press, Military Press (behind the neck) & Push Press. You can use the same scheme as above if you wish. 
1.) A2Z
14 minute AMRAP
50 Burpees, clap hands behind head while jumping
40 Burpee Box Over 24/20”, step over is allowed both feet must touch box
30 Burpee Pull-up
20 Burpee Muscle Up
10 Burpee Rope Climb
note: clapping of hands is only required for the first 50 burpees
*2.) 5-4-3-2-1
Deadlift 345/245lb
Strict Deficit Handstand Push-up 2x45/1x45
*3.) 10 minute AMRAP 
Bear Hug Sandbag Step Ups on to 4” Jerk Block with cover 150/100lb
*4.) for time
5 rounds
20' Handstand Walk
20 GHD Sit-ups

10/03/2018
1.) Every 2 minutes for 10 minutes 5 Push Press within 10% of established 5RM
*2.) Back Squat/Squat Jerk/Bench Press/Military Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts go ahead and take the 5 rounds to establish one. 
1.) Gimlet
5 rounds
50 Double Unders
20 Deadlift 155/105lb
15 Toes to Bar
*2.) 7 minute AMRAP 
5 Front Squat 225/155lb
7 Box Jump 30/24”
*3.) 5-4-3-2-1
Rope Climb
Wall Walks
*4.) 21-15-9
Hang Power Snatch 75/55lb
Chest to Bar Pull-ups 
*5.) 5 rounds
20 Abmat Sit-ups (knees together and soles of feet flat on ground)
1 minute GHD Parallel Hold 


10/08/2018
1.) Moderate and Steady (formerly known as Slow and Steady)
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
*2.) 5 rounds
10 Back Extension 
10 Dumbbell Bent Over Row
10/11/2018
1.) Every 2 minutes for 5 rounds 3 Push Press @ approx 90-95% of 3RM 
Complete 5 sets of 3 of *2-*5 below @ approx 90-95% of 3RMs. If you do not have a 3RM for any of the below lifts use Tuesdays rep scheme
*2.) Split Jerk 
*3.) Back Squat
*4.) Bench Press  
*5.) Strict Press
1.) Kitten Eyes
Row 500m
21 Power Snatch 75/55lb
21 Bar Facing Burpees
Row 500m
15 Power Snatch 75/55lb
15 Bar Facing Burpees 
Row 500m
9 Power Snatch 75/55lb
9 Bar Facing Burpees
*2.) 3 rounds
15 Sumo Deadlift High Pull 135/95lb
25 Hand Release Push-ups 
*3.) EMOM for 7 minutes 1 Power Clean + 2 Front Squat + 1 Jerk 
Note: Work up to heavyish load for the EMOM 
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 5 rounds
10 Abmat Medicine Ball Sit-ups 
30 Second Hanging L-Sit Hold 
Note: Scale with hanging knee raise
10/17/2018
1.) 3 Power Clean every 2:30 minutes for 5 rounds establishing a 3RM
Then 
2:30 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull 
*3.) Clean Deadlift 
*4.) RDL 
*5.) Bent Over Row 
1.) MX9
5-4-3-2-1-2-3-4-5
Hang Squat Snatch 115/85
Ring Muscle Ups
*2.) 3 rounds
10 Scap Pullups
5 L Sit Strict Pullups
*3.) 10x100m Sprint Row Intervals - Rest 30 Sec between sets

Whiteboard
11:42 no plates
175 3rm bs
Branded strict chest to bar, two ab mat and plate for hspu, rx weight. Squats up to 140#, 125 for 5, yesterday’s workout with double under practice
11:04, jumping pull ups from box, hspu from box
BS up to 145#, 6@130#
10:25 double green banded pu, sp with 20# dB, packer tape kb
BS ^ 85#
Bs^135# then 9@115# slightly less and 90% 😬
10:13 with 2 plates for HSPU
405# 3RM. 12 @ 365#
6:40; 335x3rep; 5reps@305
Bench press 255# 3rep 5rds every 2mins of 15 cal Assault bike 10 Bar over burpees
40# KB step up instead of lunge, 1 abmat strict HSPU. BS ^155#. 15@140#.
9:38 (HSPU from box)
BS 3RM ^ 135#, 10 @ 125#
12:22** 2 ab mats for hspu. they were weak
235# BS. / 5 @225#. Need to lay off squatting for a while. Patellar Tendon hates me./ EC of overhead KB walk. Fun!
195BS (10lb pr) , 5@ 175. 9:40, thin blue band c2b, hspu 25lb plate +abd mat
12:55 zero deficit HSPU, 53# kb
265# 3 rep BS, 10 at 240#
12:55 2 mats for strict hspu
BS up to 155#. Forgot my gym bag but discovered TOMS are totally acceptable for BS and the wod.
8:23, kipping hspu - shoulder not having strict
Squats ^180#; rehab
Finished sometime shortly after cap***
***C2B combo of triples and using band, HSPU deficit with 15 plates. BS 3RM 230#, bench press 3RM 130#, strict press 75#/10# DB ring dips, EMOM of ass bike and lateral bar over burpees, Sunday’s snatches and clean and jerks
10:44 - 1 ab mat & 1 plate
200# 3RM BS • 8 at 180#
2 ab mat strict. Tried one mat - woof. Went back to 2. ^240 BS. 3 rds HSPU max effort. Ring row/plank circuit.
355# BS
12:51, hspu on box, c2b first 10 then red band rest of round, then 2nd set 3 then rest red band. 155 # bs, 140# 8 reps
6:50 c2b with green band, 2 ab mats
Bs #150, 6 @#135
BS to 145#/ 15@135/12:50
BS = / C2B, 1 pood lunge, mat and 10# plate hspu
^225x3 BS
9:20 (1.5 pd, box/parallels hspu)
175# bs, 8@160#
Long time. All the modifications and singles.
3rm BS to 195#, then 6 at 175#
7:28 (not deficit)
195# 3RM (205x1... ugh!) snatches ^140. E2MOM x 5 10 DL (175), 20 sit ups
***#30 BOR/#26 SA KB lunges/#18 SA KB SP. 5×{3 SA KB FS: #40/42.5/45/47.5/53, ME: 10@#45
11:03 continuously scaled back hspu. BS to 225
EC2 at 115 PP and 35 dumbbell dips. Bench Press EC up to 175 (body weight woo!) Then 5 at 160. A couple strict ring mus. Handstand walking, and core work. All the things!
11:33 25# plates
3RM 185-225#
10:27 one plate
235#, 205# x 10
10:36 (abmat)
345#
8:08, .5 jumping pus, .5 push ups, baby on, hspu from box
BS ^115, 6@105#