Justin Peterson

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Benchmarks

Workouts
Fran1:59
Helen:00
Grace2:00
Isabel:00
Jackie:00
Lifts
Back squat460 lbs
Deadlift465 lbs
Clean & Jerk300 lbs
Snatch250 lbs
Front Squat375 lbs
Overhead Squat285 lbs

WODS

03/02/2020
1.) Fog
12 min cap
3 rounds
15/12 cal Assault Bike
5 Cleans 185/125lb (60-65%)
3 1Toes to Bar -> 1Bar Muscle Up
Note: 1 t2b + 1 bmu = 1 rep; wod is warmup for part 2 so don’t try to kill yourself on the part 1
2.) Every 3 minutes for 4 rounds 3 Front Squat @ 85%
*3.) Every 2 min for 12 min 1 Snatch @ 95%
15 minutes to work up to 95% Clean & Jerk
Every 2:30 minutes for 18 minutes 1 Clean & Jerk @ 95%
*4.) 10 minute EMOM
Odd: 5 Deadlift 315/225lb (65%)
Even: 15 second Rope Hang, arms must be at 90 degrees/15 second Rope Hang from full extension
*5.) 5 rounds
10 Bench Press 155/105lb
10 GHD Sit-ups


03/03/2020
1.) 15 minute AMRAP
5 Snatch 45/35lb
20 Walking Lunges
5 Box Jump (you pick height)
20 Hollow Rocks
5 Clean & Jerk, 45/35lb
note: begin with a pvc and high jumps if needed working into a barbell and box as you get warmed up
2.) Locomotive 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Snatch 
then 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Clean & Jerk 
note: Record heaviest load. 
3.) 5 rounds
3 Push Press @ 80%
10m Yoke Carry 45/15
10m Sandbag Carry 150/100lb
4.) 5 rounds 
3 Wide Grip Pull-ups
5 GH Raise
7 Reverse Hyper


03/04/2020
1.) Bliss
14 minute AMRAP
50 Double Unders
25 Air Squat
5 Muscle Ups
2.) Every 3 minutes for 18 minutes 3 Overhead Squat @ 75%
*3.) Every 3 minutes for 5 rounds
300m Row
21 Hang Snatch 45/35lb
11 Chest to Bar Pull-ups
10 Toes to Bar
*4.) 3 rounds
17 GHD Sit-ups
14 Hollow Rock
03/05/2020
1.) Jackie 
1000m Row
50 Thrusters 45lb
30 Pull-ups
2.) RomWod 
*3.) Snatch Balance 3-3-3-3-3
Note: add load each round and really practice bringing that bar back down to your rear rack position while warming up
*4.) 9-7-5
Power Clean & Jerk 135/95lb
Bar Muscle Up
*5.) 3 rounds
15 Reverse Hyper
15 Supinated Grip Bent over Barbell Row 115/85lb
Note: squeeze butt on top of reverse hyper, pause 1-2 seconds on top of each rep of the row


03/06/2020
Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. 

Foo
170lb Bench Press, 13 reps
Then 20 min AMRAP
7 Chest to bar pull-ups
77 double unders
170lb Squat Clean Thruster, 2 reps
28 situps


03/10/2020
1.) Battle Buddy
With a partner for time, one works one rests alternating
10 rounds 
10 cal Assault Bike
then
10 rounds 
10 cal Row
then
10 rounds
100m Run (door to door) 
2.) Every 2 minutes for 12 minutes 3 Push Press @ 75%
*3.) EMOM for 20 minutes 1 Clean & Jerk @ 70%
*4.) 7 minute AMRAP
100m Run
5 Burpees
1 Legless Rope Climb
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb 
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
03/11/2020
1.) Cache
32-24-16-8
Alternating Dumbbell Snatch (any style) 50/35lb
Box Overs 24/20" 
Note: Step overs are permitted but both feet must touch the top of the box concurrently each rep
*2.) Every 3 minutes for 4 rounds 3 Overhead Squat @ 85%
*3.) 5 rounds 
10 Hand Release Push-ups
50m Sandbag Carry, 150/100lb
note: walk around pillar by dumbbells to the ski erg side of the pillar by the weightlifting area
*4.) 12 minute AMRAP
15 Hollow Rocks
30 sec Plank
15 GHD Sit-ups
30 sec Plank
03/12/2020
1.) Live Fire
Every 3:00 complete for 5 rounds
5-10-15 yard Shuttle Run (2 hand touch)
10 Deadlift 155/105lb
10 Bar Facing Burpees
**If there is time in class pick 1 extra credit or RomWod**
*2.) 5-4-3-3-2-1 Bench Press
Note: establishing a 1RM bench press is the goal
*3.) 5-4-3-3-2-1 Split Jerk from blocks
Note: establishing  a 1RM split jerk is the goal
*4.) 3 rounds for time:
30/24 cal Assault Bike
17 Chest to Bar Pull-ups
*5.) 50 Super Slow Back Extensions
Note: if you have any confusion with this movement please grab a coach to help you

03/16/2020
1.) 2020 Online Qualifier Workout 3
For time:
100 alternating dumbbell snatches
50-cal. row
100 bar-facing burpees
50/35-lb. dumbbell
Time cap: 20 minutes
Note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/6?division=7 for all divisions weights and standards 
*2.) Every 2:30 for 5 rounds 3 Front Squat @ 80%
*3.) 10 minute EMOM
Odd: 5 Strict Pull-ups
Even: 40’ Handstand Walk
*4.) 3 rounds 
7 Power Clean & Jerk 185/125lb
7 Muscle Ups
*5.) 10 rounds
10 V-ups
10 Hollow Rocks



03/25/2020
Part 1, 4 & 5 equipment free
1.) 10 rounds of 1 minute on 1 minute off of:
60’ Shuttle Run (15’)
Max Effort Burpees (complete as many as possible until the time runs out)
*2.) Every 3 minutes for 6 rounds 3 Overhead Squat @ 75%
*3.) for time:
5 Muscle Ups
50’ Sandbag Carry 150/100lb
4 Muscle Ups
50’ Sandbag Carry 150/100lb
3 Muscle Ups
50’ Sandbag Carry 150/100lb
2 Muscle Ups
50’ Sandbag Carry 150/100lb
1 Muscle Up
50’ Sandbag Carry 150/100lb
*4.) EMOM for 10 minutes
10 Push-ups
10 Sit-ups
*5.) 4 Rounds
1 min Scorpion Stretch, per side
1 min Seal or Sphinx Stretch









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