Justin Bruehl

Dd16938e450a0a7254201e55488c1c15.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

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

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

06/14/2019
1.) EMOM 8
2 Power Clean @ 85%
2.) For Time:
10 Shoulder to Overhead 115/85lb
20 Deadlifts 115/85lb
30 Overhead Squats 115/85lb
20 Deadlifts 115/85lb
10 Shoulder to Overhead 115/85lb
*3.) EMOM 8
2 Split Jerk @ 85%
*4.) 10 min emom
Even: 10 Ring Push Ups (rings lowered to hovering 3 inches above ground)
Odd:  10 Ring Rows with feet on box
06/18/2019
1.) EMOM 8
1 Back Squat @ 90%
2.) 20-15-10-5
Pullups
Strict Handstand Pushups
-After each round run 200m
*3.) EMOM 8
1 Bench Press @ 90%
*4.) 10 ball ups
10 passthroughs
10 lever attempts (modify to a tuck position)
06/20/2019
1.) EMOM 8
1 Deadlift @ 90%
2.) 3x4 min AMRAPs with 1 min rest
10ft Handstand Walk
10 Back Squats 75/55lb
 1 Muscle Up
-Each AMRAP, increase BS reps by 5, and MU reps by 1
*3.) 5x200m Runs
-Rest 2 min between runs
06/25/2019
1.) Every 2 min for 12 min
Deadlift: 5@70%, 4@75%, 3@80%, 2@85%, 1@90%, 1@90%
2.) 22-16-10-4
Alt. Jumping Lunges
Handstand Pushups
*3.) 12 minutes muscle up drills
*kip swing
*hips to rings on box
*hips to rings
*banded ring pull through
*jumping muscle ups
*turn overs on low or high rings based off ability
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