Antonia Shanle

5303df482fca7356de44e1567ad4072f.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

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

09/18/2017
1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Topple
12 minute AMRAP
50 Double Unders
10 Bar Muscle Ups
*3.) Clean 15 reps from blocks @ hang starting at approx 60% working up to 75%
*4.) 5 minutes accumulated front rack hold 225/155lb
note: pull from floor
*5.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks

09/20/2017
1.) Every 2 minutes for 12 minutes 3 Deadlift @ approx 75%
2.) Retro
5 rounds 
15 Dumbbell Thrusters 35/25lb
50m Overhead Dumbbell Walk 35/25lb
3.) Back Squat 3-3-3-3-3-3 @ approx 75%, rest no more than 2 minutes between sets
*4.) 3 sets of complex from Blocks @ High Hang Snatch Extension x 3 -> Snatch High Pull x 2 -> Snatch @ approx 50%
*5.) 50 Back Extension 
note: not for time but keep moving 
*6.) Tabata 
GHD Sit-ups
rest in parallel position
note: 20 seconds on 10 seconds off for 8 rounds

09/21/2017
1.) Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
note: scale pull-ups with jumping chest to bar pull-ups
*2.) Every 2 minutes for 10 minutes 7 cycled Push Press, add load each round
note: if you ain't cycling the barbell you ain't right
*3.) Front Squat 3-3-3-3-3 @ approx 80%, rest 3-4 minutes between sets
*4.) 3 rounds
10 Supinated Grip Bent Over Row 135/95lb
12 Reverse Hyper
note: scale weight as needed, row is meant to be unbroken
*5.) 10 minute AMRAP
10 GH Raise
20m Handstand Walk
*6.) 7 minute cap
15-10-5
Muscle Ups
Triple Unders

09/22/2017
1.) “Death by Triplet” (Wodapalooza Qualifier)
Complete as many rounds as possible, each within a 2 minute window, of the following:

8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters

Elite/Rx, International Cup, Master’s 35-39, 40-44BBJO - 24”, 20”115, 80lb
Intermediate/Scaled, Master’s 45-49, 50+, Y. 16-1824”, 20” - Burpee step-up & over allowed95, 65lb
Youth 13-1520”, 16” - Burpee step-up & over allowed75, 55lb
If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within the 2:00 window. 
This workout is scored as the total number of completed rounds and reps. 
Tie-breaker: Time on clock at the completion of their final complete round.
If an athlete completes 12 total rounds, their time at the conclusion of the 12th round is their score
.
*2.) Rusty Nail
5 rounds
Run 400m
5 Deadlift 315/225lb
Rest 2 minutes
*3.) Every 3 minutes for 6 rounds, start at approx 50% add load each round
2 Touch-n-Go Power Snatch
3 Overhead Squat
*4.) 21-15-9
Handstand Push-ups
Burpees
note: fast as F
*5.) 7 minutes
Parallette L-sit
every time you break the L-sit run 100m
Whiteboard