Jacob Minzlaff

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 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

10/03/2018
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 


10/08/2018
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
10/11/2018
1.) Every 2 minutes for 5 rounds 3 Push Press @ approx 90-95% of 3RM 
Complete 5 sets of 3 of *2-*5 below @ approx 90-95% of 3RMs. If you do not have a 3RM for any of the below lifts use Tuesdays rep scheme
*2.) Split Jerk 
*3.) Back Squat
*4.) Bench Press  
*5.) Strict Press
1.) Kitten Eyes
Row 500m
21 Power Snatch 75/55lb
21 Bar Facing Burpees
Row 500m
15 Power Snatch 75/55lb
15 Bar Facing Burpees 
Row 500m
9 Power Snatch 75/55lb
9 Bar Facing Burpees
*2.) 3 rounds
15 Sumo Deadlift High Pull 135/95lb
25 Hand Release Push-ups 
*3.) EMOM for 7 minutes 1 Power Clean + 2 Front Squat + 1 Jerk 
Note: Work up to heavyish load for the EMOM 
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 5 rounds
10 Abmat Medicine Ball Sit-ups 
30 Second Hanging L-Sit Hold 
Note: Scale with hanging knee raise
Whiteboard
19:50, PU from knees, RX weight. Rowed
59kg, 55kg for 6
8 + 2 PU
PUs to a mat Up to 111 Kg SJs
18:07 - My chest fell off of my body after all of those push ups
132kg 3RM Split Jerk 5 at 120kg
71 kg sj
9+5clusters; up to 110kg;12@90kg
Officially dead 💀
8 + 1 cluster @75#
Jerk ^ 39kg. Working on form. 10 @35kg.
Jerk up to 95kg
7 rds and 3 clusters RX
3 SJ up to 110 Kgs
9+4 clusters
Split jerks up to 73kg, snatch high pulls up to 125#
8 + all the clusters
110 kilos/ 10 at 90 kilos
Jerk-48kg, 38 6 reps. 8 rds at 20 min cap, 65#,row instead of bike, push up knees
3 cal of round 8 #75
Jerk up to 61kg. 11 reps at 55kg
SJ^50kg/16@45kg/23:05
85# pcpj
7 rounds (cap)
^165 CJ
9 + 1 cluster. Finished at 21:03
SJ - 57, 61, 65, 70, 77kg, 5@72kg
9R+7 +1 Cluster****
**** #1armwonder 7cals/SA KB Cluster (#18)/10 SA KB BP (#18). 5x{10 SA BOR (#30) 3 minME sit-ups:40
7 rounds + 10 cal RX. PJ to 83kgs
Just a spoonful of sugar to make the EC go down... (Did 3 rounds of sugar, last Wednesday's wod)
Jerks up to 65kg
Up to 100kg; 10 @ 91kg