Bruce Hoffort

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat245 lbs
Deadlift225 lbs
Clean & Jerk185 lbs
Snatch0 lbs
Front Squat185 lbs
Overhead Squat155 lbs

WODS

05/01/2017
1.) Every 2 minutes for 10 minutes 3 Front Squat, add load each round
note: spend exactly 10 minutes to work up to your first triple
2.) Over the Top
14 minute AMRAP
50 cal Row
40 Dumbbell Cleans 50/35lb
30 cal AirAssault
20 Bar Muscle Ups
*3.) for time:
15 Axle Power Cleans 225/155lb
note: scale with 205/145, 185/135, 155/115
*4.) Bench Press 3-3-3-3-3, add load each round rest as needed
*5.) 3 rounds
15 Back Extension
15 Hip Extension
15 Reverse Hyper
05/03/2017
1.) Every 2 minutes for 14 minutes 3 position Snatch HH,H,F, add load each round
2.) Morning
50-30-10
Deadlift 185/135lb
Hang Power Clean 95/65lb
note: use 1 bar
*3.) EMOM for 10 minutes
1 Legless Rope Climb
15 Wallballs 25/16lb
*4.) 3 rounds
10 Weighted GH Raise
10 Reverse Hyper

05/05/2017
1.) Deadlift 3-3-2-2-1, Every 3 minutes
2.) Saigon
21-15-9
Thruster 95/65lb
Box Over 24/20"
Cal Row
Note: Goal is to not set the Barbell down during the thrusters. Pick load accordingly. 
*3.)15 min AMRAP
10 Hip Ext
10 Back Ext
10 Free Standing Handstand Push-up 
*4) 50 DB Strict Press 50/35lb for time
05/08/2017
1.) Every 2 minutes Clean & Jerk 5-3-3-1-1-1-1-1, add load each round and the 5-3-3 are not touch and go. don't do touch and go. seriously. 
2.) Sometimes
25/100-20/75-15/50-10/25
Overhead Squat 75/55lb
Double Unders
*3.) 12 minute AMRAP
20m Handstand Walk
10 Freestanding Handstand Push-ups
note: if you're not told that a coach thinks you're going to kill yourself practice trying to actually walk. Scale fshspu with tripod to headstand. (these are really good to learn how to do well) 
*4.) 100 Medball V-ups 20/14lb
05/12/2017
1.) 7 minutes up the Back Squat Ladder:
5 reps @ 135/95, 185/135, 225/155, 275/195, 315/225, 365/255, 405/285
2.) Blue
10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters 50/35lb
Burpees to 6" reach
*3.) 5 rounds for time:
20m Handstand Walk
40m Sprint
*4.) Accumulate 2 total minutes Parallette L-Sit, every time you break 10 Strict Toes to Bar

05/13/2017
1.) Every 2 minutes for 10 minutes 2 Overhead Squat. Add load each round
2.) 2017 Regional Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
  4 strict handstand push-ups
  8 chest-to-bar pull-ups
  12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
25 minute cap
*3.) 200m bumper plate carry 45/25lb
*4.) 50 perfect Back Extension
Note: if you're not sure what perfect is, ask. 

05/15/2017
1.) Grace
30 Clean & Jerk 135/95lb
2.) Snatch, rest as needed
5 @ 60%, 4 @ 65%, 3 @ 70 & 75%, 2@ 80 & 85%, 1 @ 90%
*3.) 5-5-5-5-5 Dumbbell Overhead Squat, add load each round
note: both dumbbells 
*4.)10 minute EMOM
odd- 20 GHD Sit-ups
even- 10 Strict Pull-ups
05/22/2017
1.) Every 2 minutes for 14 minutes 1 Power Clean -> 5 Front Squat -> 1 Split Jerk
2.) CrossFit HQ WOD 170512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95/65-lb. overhead squats, 10 reps
*3.) for time:
3 rounds
20 Log Lunges, Alternating legs
5 Strict Muscle Ups
*4.) for time:
100 Dubbs
50 Handstand Push-ups
100 Double Unders

05/24/2017
1.) 10 minute AMRAP
20 Wall Squats
15 Back Extension
20m Handstand Walk
2.) Top Hat
30 Back Squat 185/135lb, from floor
30 Bar Facing Burpees
*3.) EMOM for 15 minutes 1 Snatch @ 75%
*4.) 10 x 10 cal AirAssault Run, rest 30 sec
*5.) 100 Hollow Rocks, every time you break 20 Push-ups
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