Justin Bruehl

Dd16938e450a0a7254201e55488c1c15.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

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

03/03/2019
1.) 20 min AMRAP
10 Squat Jerk 95/65lb (the goal is to catch below parallel, so scale accordingly)
10 Muscle Ups
30 Jumping Lunges
30 Cal Bike
2.) Supernova Glute Smash
3.) Lacrosse Ball Trap Smash
03/04/2019
1.) EMOM 5
1 Overhead Squat @ 90%
2.) For Time:
50 Double Unders
25 Front Squats 95/65lb
40 Double Unders
20 Front Squats 135/95lb
30 Double Unders
15 Front Squats 155/105lb
20 Double Unders
10 Front Squats 185/125lb
*3.) EMOM 5
1 Bench @ 90%
*4.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
03/05/2019
1.) EMOM 5 
1 Clean & Jerk @ 90%
2.) 2 Rounds
30ft Handstand Walk
10 Ninja Roll Ups
20 Back Squats 75/55lb
*3.) 12 min EMOM
Odd=10 Alternating DB Snatch 60/45
Even=8 DB OH Squat (4 each side)
03/06/2019
1.) EMOM 5
1 Back Squat @ 90%
2.) 20-16-12-8-4
Hang Power Snatch 115/85lb
Burpees Over Bar
*3.) EMOM 5 
1 Strict Press @ 90%
*4.)  tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
03/11/2019
1.) Every 2 min for 4 rounds
10 Pause Front Squats @ 50%
2.) 15 Rounds
2 Burpee Box Jumps 36/30"
2 Burpee Muscle Ups
*3.) Every 2 min for 4 rounds
10 Power Cleans from Hang Blocks @ 50%
*4.) 300 Double Unders - Every time you break, do 10 Air Squats
03/18/2019
1.) Every 2 min for 4 rounds
7 Pause Back Squat @ 60%
2.) Every 2 min for 5 rounds with :30 rest
8 Thrusters 135/95lb
Max Assault Bike Cals with remaining time
-Don't reset the bike ever
(Set clock for 5 rounds of 2:00/:30)
*3.) 15-12-9
GHD Situp
Burpees
-FAST FAST FAST
*4.) With a Partner:
7 min AMRAP - Athletes work simultaneously, then switch places
A: 5 HSPU
B: 5 Alt. DB Snatches 50/35
A:10 HSPU
B: 10 Alt. DB Snatches
Continue up ladder, adding 5 reps per round
03/20/2019
1.) Every 2 min for 4 rounds
7 Pause Overhead Squat @ 60%
2.) 12 Min AMRAP
14 Cal Row
12 Alt. Pistol Squats
10 Toes to Bar
8 Box Jumps 36/30"
*3.) Every 2 min for 4 rounds
7 Bench @ 60%
*4.) EMOM 7
10 Alt DB Snatch, Increase DB weight by 5lb each round
Whiteboard
195# Snatches
40# KB, 8# WB, mixed-in situps as needed. 95# snatches. #manisuckedtoday
12:38 RX 145lb snatch
Subbed one arm @35/ghds
Glute wod; box step ups with vest
115# snatch, last set 135#
16:21 (14# WB, 40# KB)
Unbroken. 65# Sn.
13:30 45# kb and 20# ball
125# sn
11:00 , 16# wb, 35#kb
65# sn // ass bike fun w friends // light gymnastics // 2C2B
16:00ish? 14#/35#
30 burpees. Finished 30 WBs at 15 min cap. 55# snatch
17:53 rx, 20 burpees
Broke during the last 30, once each movement; 95# snatches
Snatches 105#, moved during WOD
Vested lunges/sled pulls/ring rows, some butt work, ass bike
15:35 - half russian/american (10 burpees)
95# Snatch
10:42 **
Russian swings not American. 53#. No burpees. I’ll die before I have to do burpees. 🙈 75# snatch. Gymnastics stuff and bike at open gym.
15:12 (16#, 53#)
3 sets of burpees , 65# sn.
13.27, 110# snatches (few tng 3s and 2s)
Broke once on last set of KBS (20/10). 5 rounds: 5 strict pus (12#db), 10 lateral db lunges (45#). 3 rounds: 25 GHDS, 3 assisted MUS (working on that turnover), 10 T2B
20# WB/53# KB/95# snatch
15:00!** 🐶
Woof! Tough even at light loads!!! WOD Mods: #8 WB & #35 Russ.KBS. 4 sets of 10 BK-PU (v. Burpees). Sn:, #25 but did ALL the reps!😃
135#