Bruce Hoffort

Square eb721279 8856 48b6 a12f 42d2c5dbb9c9

Benchmarks

Workouts
Fran7:43
Helen11:47
Grace6:52
Isabel:00
Jackie:00
Lifts
Back squat275 lbs
Deadlift315 lbs
Clean & Jerk185 lbs
Snatch155 lbs
Front Squat220 lbs
Overhead Squat155 lbs

WODS

06/04/2019
1.) EMOM 7
3 Strict Press @ 80%
2.) 22-16-10
Hang Squat Snatch 75/55lb
-20 Alt. Pistol Squats After Each Set
*3.) 10 min EMOM
Even: OH walk with KB band hanging from a PVC pipe or trainer bar (stabililty, scale to just a hold and no walk)
Odd: Bar Hang
*4.) 10 minutes Muscle Up technique work

06/05/2019
1.) 25 min Partner AMRAP
Partner A: Run 200m
WHILE
Partner B: ME Alt. Jumping Lunges
THEN SWITCH PLACES
Accumulate 100 Double Unders
-One athlete works, one rests
Partner A: Run 200m
WHILE
Partner B: ME Muscle Ups
THEN SWITCH PLACES
Accumulate 100 Double Unders
***Keep running total of all Jumping Lunges/Muscle Ups
***Score total rounds/Total Jumping Lunges/Total Muscle Ups
*2.) Strict Ring Dips
Repeat from last week:
*increase first rep by 1
last week was 3x6,6,6
this week is 3x7,6,6
*3.) Same as above, with Strict Pullups

06/06/2019
1.) EMOM 7
3 Power Snatch @ 80%
2.) 15 min AMRAP
200m Run
20 Burpees
15 GHD Situps
10 Kettlebell Swings 70/53lb
*3.) 3 Rounds
24 Alt. Sledgehammer Hits
14 Tire Jumps
4 Tire Flips
06/10/2019
1.) EMOM 8
2 Strict Press @ 85%
2.) 5 Rounds
5 Box Jumps 36/30"
10 Sumo Deadlift High Pulls 95/65lb
20 Alt. Overhead Lunges 95/65lb
*3.) 7x6 C2B
*4.) 7x6 HSPU
06/11/2019
1.) EMOM 8
2 Power Snatch @ 85%
2.) 6 Rounds
5 Front Squats 245/175lb (From the ground)
10 Cal Assault Bike
1 Legless Rope Climb
*3.) 5x40' HSW
-3 Bar Muscle Ups between each round

Whiteboard
4:22 (box hspu)
135#-185# DL, 100 cal assault bike Jim! Partner WOD tomorrow @ 11:30!
225 ~> 300 DL. 6x3 unbroken MUs for the EC
Worked Power Snatch up to 220#
405# for final 2 sets
Cap+3 ish min
215-275#DL; “water break” part 1,2&3
Step lunge and strict hspu. DL 165/175/195/205/220/230
HSPU off box and DB (almost back to normal with wrist 🤞🏻) DL up to 170#
7:05 1/2 from wall, 1/2 box. 175-230 DL
7:28. Ooof. 1st round was 1:30 then....yah
Dl: 405,430,455,480,500,500fail,, 500x2rep.
Dl 235, 250, 265. 280, 300.
5:30 (11,8,5,2 hspu) — then started back at the top til 10min cap
DL 165-205# felt strong 💪🏼 // comp train w Emma, Sam, Karl, Kelly // 5rds - 5-7 T2B & 200 m run
6:44 at home.
I counted right/left lunge= 1 rep🤷🏼‍♀️ Also, 50 ttb, 50 DUs (43 in a row!) and a 1 mile run.
215/225/240/255/270# DL
For my first 5 reps I felt like Ian. My last 5 however did not. But then I remembered what the WOD mother told me today - “it’s not about speed - it’s about beauty and perfection.” Even if it was for DL - I am applying it to all areas of my CF life.
8:06.5,4,3,2 wall walks instead of hspu
365 dl
4:12 (box hspu)
195# dl. Not 90%
255-330 DL
Crossfit Black Ridge
Build up a bear complex with paws between movements. (PC, FS, PP, BS, PP) over 10 min. Then 10 min emom at weight. Did 155#
4:37. 115# pp for HSPU
235# - 305# DL