Omar CruzRivera

0f41d6a0eea8ade6d14ccaa0c4dae788.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat345 lbs
Deadlift435 lbs
Clean & Jerk235 lbs
Snatch180 lbs
Front Squat265 lbs
Overhead Squat215 lbs

WODS

04/02/2018
1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Window Tint
3 rounds 
Row 30 cal
15 Chest to Bar Pull-ups 
10 Overhead Squats 115/85lb
*3.) 5-5-5-5 Deadlift @ approx 70%, rest no more than 3 minutes between sets
*4.) Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension 
1 Snatch High Pull 
1 Snatch
*5.) EMOM for 5 minutes 
5 Ring Dips
3 Bar Muscle Up
*6.) 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 
04/03/2018
1.) EMOM complete Clean complex for 7 minutes starting from hang position @ approx 70%
Clean Extension
Clean High Pull
Clean & Jerk
2.) Log 
10 Minute AMRAP 
10 Wallballs 20/14lb
10 Deadlift 135/95lb
*3.) Overhead Squat 5-5-5-5 @ approx 70%, rest no more than 3 minutes between sets
note: from rack
*4.) 2 rounds
10 Shoulder to Overhead 205/155lb
25 Toes to Bar
40m Handstand Walk 
*5.) 9 minute AMRAP
10m Farmer Carry 100/70lb Dumbbells
25 Double Unders
10m Farmer Carry 100/70lb Dumbbells
10 Hand Release Push-ups 
*6.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension
04/04/2018
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70%
2.) Crank
30 cal Assault Bike
21 Knees to Elbow
20 cal Assault Bike
15 Muscle Ups
10 cal Assault Bike
9 Bar Muscle Ups 
*3.) Snatch 1-1-1-1-1 @ Hang, add load each round
Note: warm up to approx 70% and then complete 5 snatches no more that 3 minutes apart you only have 5 lifts no matter if you hit it or miss it record each round 
*4.) Row
500m Leisure Pace
Rest 2 minutes
400m Leisure Pace
100m Sprint
Rest 2 minutes
300m Leisure Pace
200m Sprint 
Rest 2 minutes
200m Leisure Pace
300m Sprint
Rest 2 minutes
100m Leisure Pace
400m Sprint
Rest 2 minutes
500m Sprint
Note: leisure pace means @ approx 60-70% effort
*5.) 3 rounds 
10 Front Rack Lunge 155/105lb
20 Bar Facing Burpees
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 

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 

04/18/2018
1.) Up the ladder in 7 minutes
Overhead Squat 5 reps of each 
95/65lb, 135/95lb, 155/105lb, 185/135lb, 205/145lb, 225/155lb, Max Effort 245/175lb
note: no racks allowed
2.) Amanda
9-7-5
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
5 Synchro Bar Muscle Ups
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch so scale weight accordingly 
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
Whiteboard
3rds HSPS, 3:40 RC wkout
Brenton... well 1/2 of it anyways
Strength work at home. Mobility. Enjoyed the weather 😁