Justin Peterson

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Benchmarks

Workouts
Fran1:59
Helen:00
Grace2:00
Isabel:00
Jackie:00
Lifts
Back squat425 lbs
Deadlift430 lbs
Clean & Jerk285 lbs
Snatch242 lbs
Front Squat365 lbs
Overhead Squat285 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

10/02/2018
1.) Every 3 minutes for 15 minutes 3 Snatch from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Snatch Deadlift and Bent Over Row with 5 reps intstead of 3 establishing a 5RM with a 2 minute AMRAP 
*3.) 50 alternating Pistol Squats holding 1.5/1 pood Kettlebell. Every time you pause complete 10 Alternating Box Step Ups (no KB) with a 24/20” Box
1.) Whiskey & Rye
30 cal Assault Bike 
30 Overhead Squats 115/85lb
30 cal Assault Bike 
*2.) Strict Press 5-3-3-1-1
*3.) 400’ Slam Ball Throw (palms up pushing away from the center of chest)
5 Hand Release Push-ups after each throw 
Note: Record weight of slam ball. Rig to rig is 40’ FYI
*4.) 5 Rounds 
40’ Overhead Kettlebell Walk 1.5/1 pood
30 second Handstand Hold
*5.) 10 minute EMOM
odd: 5 Strict Ring Dips
even: 10 Banded Ring Dips
note: The banded Ring Dips should be done unbroken
*6.) 3 rounds
20 Hip Extension 
15 Reverse Hyper
10 GH Raise
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 


10/04/2018
Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

1.) Pat
Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75/55 lb.
25 push-ups
50-ft. front-rack lunge, 75/55 lb.
*2.) 3 Rounds 
20 Back Extension 
15 Reverse Hyper 
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
10/16/2018
Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

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

10/18/2018
1.) Every 2:30 for 5 rounds, 3 Push Press adding load each time to find 3RM
*2.) Back Squat/Squat Jerk/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts take the 5 rounds to establish one.
1.) ICR 7
10 min AMRAP
5 Front Squats (From the ground) 205/145
10 GHD Situps
15 Wall Balls 20/14
10 GHD Situps
*2.) Every 2 min for 10 min
15/10 Cal Assault Bike
10 Burpees
*3.) For Time, Wearing Weight Vest:
60ft Shuttle Run (30ft segments down and back)
10 Jump Squats
90ft Shuttle Run
20 Jump Squats
120ft Shuttle Run
30 Jump Squats
150ft Shuttle Run
Whiteboard
32:30. That was cold, wet, snowy and windy. ❄️
Vested, did sets of 15reps
Started 1 minute in (finished 28:59 on the clock)
3x4 BS 195#. Gymnastics - suuuper helpful and everyone should attend