Antonia Shanle

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat255 lbs
Deadlift290 lbs
Clean & Jerk190 lbs
Snatch155 lbs
Front Squat230 lbs
Overhead Squat lbs

WODS

07/07/2017
1.) Team of 3 Qualifier — Workout 2
10 Minute AMRAP
1000m Row
Max Wall Ball Shots (20lb-10ft/14lb-9ft)
Choose 1 extra credit
*2.) EMOM for 5 minutes 7 Back Squat 225/155lb, keep bar on back entire 5 minutes
*3.) 7 rounds
5 Freestanding Handstand Push-ups
10 Assault Bike cal
note: scale with tripod to headstand 
*4.) 1-1-1-1-1 Squat Jerk, add load each round

07/19/2017
1.) Front Squat 5 x 5 @ approx 75% every 90 sec.
2.) Shocked
5-4-3-2-1 
Strict Deficit Handstand Push-up, 2x45lb plates men/ 1x45lb plate women
Power Clean 255/175lb
Muscle Up
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
*4.) Snatch 5 x 3 @ High Hang position from blocks, add load each round
*5.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*6.) Tabata
Assault Bike 
Rest 1 min 
Row 1K for time
07/20/2017
1.) Every 2 minutes for 12 minutes 3 Deadlift @ approx 70%
note: stay at same load for all 6 rounds. does not need to be touch and go
2.) Karen
150 Wallballs 20/14lb
*3.) 5 rounds of 3 Clean + 1 Jerk from blocks @ Hang  
note: reset each clean, add load each round and rest 2-3 min between each set
*4.) 3 Person Teams
15 20m Sled push 2x45/1x45 (each partner completes 5 in a row)
150 Power Snatch 75/55lb 
150 Toes to Bar
15 20m Sled push 2x45/1x45 (each partner completes 5 in a row)
*5.) 10 minute EMOM
odd-20 four count Flutter Kicks
even-20 cal Assault Bike
*6.) Push Press 5-5-5-5-5, add load each round
Whiteboard
^125 c&j
Up to 184# c&j
WOD = missed ring & bar mu
11:02 MUP & ring dips w/green
C&J ^105, SP EC, PP 1RM@ 105# ohs 10-10-10 @65#
Morning - 11:48 scaled
Night - 4) 125 working; 1rm 165. 5) 65. 6)
14:38 if you count non locked out reps. Hc up to 185. Don't get a massage before class
Swimming lessons
Thanks Steve!
275#
MUP with band. Clean complex up to 110#
Crossfit Balboa
🦑
8:35 - All the prego modifications
C&J ^ 80#
12:55? Not close to rx
2 cl and 1 jerk at 195#...ec sp at 145
14:20, modified mu progression
c&j 65-95#
Hips2rings/MUP/dips, worked on losing extra swing on T2b. Clean complex up to 105#
11:31 MUP
Cleans to 125#...EC HR/SM, shoulder press 75#, PP 125#, OHS 95#
13:20 // 115#
Hips to rings and MU progression with band. Nice and cool this morning compared to yesterday.. 🔥
9:29 push-ups/hanging leg raises/ring rows and dips
c&j ^85#
12:59 MUP
95# C&J
12ish scales MUs; clean complex up to 135#
EC push press up to 165# with Big Mike
11:42 ring progressions
C&j 185# ec SP 135# X 3 PP 205# 20# PR
215# clean and jerk
No idea 10???
^ 225# cJ
C&J up to 205
95-115 c&j. 12:43 knee pu, purple band on low rings for mu.
165 clean and push press
C&J ^ 205#
Scl'd the MU w/ Swing MUP + 5 A-RD. BS: 10/6/5/5/5 & DB-SP: 4×10. All my pre-hab stuff too.
C&J up to 135#...shoulder is getting there slowly!
13:01 Rx
Up to 215#
Swimming with Steve
Thanks so much!!
Cleans to 235
14:17, modified
C & push press ^30#