Justin Peterson

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Benchmarks

Workouts
Fran2:06
Helen:00
Grace2:00
Isabel:00
Jackie:00
Lifts
Back squat425 lbs
Deadlift425 lbs
Clean & Jerk285 lbs
Snatch240 lbs
Front Squat365 lbs
Overhead Squat285 lbs

WODS

04/07/2018
1.) EMOM for 20 minutes 1 Snatch @ approx 75%
2.) 1000m Row for time
*3.) 10 minute EMOM
odd: 10 Knees to Elbow
even: 2 Legless Rope Climb
*4.) 3 rounds
30 cal Ski Erg
5 Bar Muscle Ups
6 Front Squat 225/155lb
note: front squat if from the floor
*5.) 3 rounds
15 Reverse Hyper
10 Weighted Hip Extension
04/09/2018
1.) Omar
For time:
95-lb. thrusters, 10 reps
15 bar-facing burpees
95-lb. thrusters, 20 reps
25 bar-facing burpees
95-lb. thrusters, 30 reps
35 bar-facing burpees
Then directly into:
2.) 20:30 minutes of Assault Bike
Sprint for 30 seconds to start and then again at the 5, 10 & 20 minute mark
Note: steady pace throughout minus the sprint. If assault bikes full use a rower, must use bike otherwise
*3.) 50 Strict Dumbbell Press 35/35lb
300m Farmer Carry 
30 Strict Dumbbell Press 35/25lb
200m Farmer Carry
10 Strict Dumbbell Press 35/25lb
100m Farmer Carry
*4.) 10 minute EMOM 
Odd: 10 Strict Pull-ups 
Even: 10/7 cal Row
*5.) 5 rounds of
10 Kettlebell Goblet Squats 1.5/1 pood
10 Box Jumps 30/24"
*6.) 3 rounds 
15 Reverse Hyper 
15 Parallel Ring Rows
Note: take your time and make the movement and make the ring rows tight and difficult




04/10/2018
1.) Wide Eyed
10 minute cap
63 Double Unders
21 cal Row
45 Double Unders
15 cal Row
27 Double Unders
9 cal Row 
then right into 
2.) 3 Front Squat every 2 minutes for 10 minutes @ approx 80% 
*3.) 3 Hang Snatch @ approx 80% every 3 minutes for 5 rounds
Note: you have time to set up for each lift so take your time and make them pretty
*4.) 10 minute EMOM
Odd: 1 Legless Rope Climb
Even: 2 Rope Climbs
*5.) 21-15-9
Knees To Elbow
Deadlift 225/155lb
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded twists (10L/10R)
30 second Parallette L-Sit
Note: scale l-sit with hanging knees to chest
04/11/2018
1.) Bad Driver
21-15-9
Power Snatch 75/55lb
Chest to Bar Pull-ups 
9-7-5
Snatch 135/95lb
Bar Muscle Ups
If time allows in class pick one extra credit 
*2.) 3 Power Clean + 1 Jerk @ approx 80% from floor with a 3 second pause @ Low Hang every 4 minutes for 12 minutes
*3.) Every 2 minutes for 6 rounds Strict Press 5-3-3-2-1-1
*4.) Back Squat 5-5-5 @ approx 80%, rest 3 minutes between sets
*5.) 7 minute AMRAP 
10' Handstand Walk
1 Freestanding Handstand Push-up 
10' Handstand Walk
2 Freestanding Handstand Push-up 
10' Handstand Walk
3 Freestanding Handstand Push-up 
Adding one rep each successful round
Note: walk Abmat to Abmat attempting to complete walk and complete fshspu while maintaining Handstand 
*6.) 3 rounds 
50' Double Overhead Kettle Bell Lunge 1/0.5 pood
15 Box Overs 30/24" 
Note: arms to be locked out over head, if unable to accomplish with rx weight scale accordingly




04/16/2018
1.) Classic
27-21-15-9-3
Dumbbell Hang Power Clean 50/30lb
Lateral Burpees over Dumbbells 
2.) Every 2 minutes for 8 minutes 3 Front Squat @ approx 85%
*3.) 5 rounds
10 Strict Handstand Push-ups 
15/12 cal Assault Bike
25 Wallballs 25/16lb
*4.) 1 Power Clean & Jerk EMOM for 12 minutes @ approx 85%
*5.) EMOM for 10 minutes
5 Right Arm Dumbbell Overhead Lunge 50/35lb
5 Knees to Elbow
5 Left Arm Dumbbell Overhead Lunge 50/35lb
*6.) 5 rounds
12 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push Press 60/40lb
04/17/2018
1.) Back Squat 10-8-7-4-4-2-2-2-2-2, every 2 minutes
note: the 2's are the goal. add load each round and use all reps prior to the 2's as warm up. 
2.) Scuffed Knee Annie 
50-40-30-20-10
20m Shuttle Run (5-4-3-2-1)
Double Unders 
Abmat Sit-ups
note: no GHD sit-ups allowed. 
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) 3 rounds
10 Supinated Snatch Grip Bent Over Row 95/65lb
15 Power Snatch 95/65lb
1 minute accumulated Plank on elbows
*5.) EMOM for 30 minutes 
250m Row
*6.) 3 rounds 
15 Reverse Hyper 
15 Back Extension 

04/19/2018
1.) 10 minute AMRAP
10 cal Air Assault/Airdyne
10 GHD Sit-ups
10 Tri-pod -> Headstand
2.) Dirt
Row 500m
27 Back Squats 115/85lb
27 Deficit Handstand Push-ups 
27 Front Squats 115/85lb
500m Row
note: men use 45's and women use 25's with the head pad squares
*3.) Axle Clean & Jerk 1-1-1-1-1
note: heavy. 
*4.) 4 rounds
25 Hollow Rocks
25 Wall Facing Squats
note: goal is to have toes touching wall
*5.) 5 rounds
10 Reverse Hyper
10 GH Raise
04/23/2018
1. For Time:
Run 200m
30 Dead Lifts 135/95
Run 200m
20 Hang Power Cleans 135/95
Run 200m
10 Shoulder to Overhead 135/95
Run 200m
20 Hang Power Cleans 135/95
Run 200m
30 Dead Lifts 135/95
Run 200m
2. 5-4-3-2-1-1
Pressing Snatch Balance, every 90 seconds for 6 rounds
*3.) 3 Rounds
10 Scap Pullups (inactive to active slowly)
20 GHD Situps
30 Second Handstand Hold
*4.) 5 Rounds
20m Sled Push (Door to Door)
40m Broad Jump
-Add load to sled each round. 
04/24/2018
Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Accumulate a total of 6 minutes

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
04/25/2018
Jorge
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. 
For time:
30 GHD sit-ups
155/105 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
04/26/2018
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. 

JENNY
Complete as many rounds as possible in 20 minutes
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run
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