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 Squat210 lbs

WODS

11/01/2017
1.) HiJinx
20 minute cap
Row 100 cal
100 Wallballs 20/14lb
100 GHD Sit-ups
*2.) 5 sets of 3 Snatch @ approx 75% every 3 minutes
note: reset each snatch
*3.) Deadlift 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*4.) for time:
5 Clean 225/155lb
20m Front Rack Walk 225/155lb
4 Clean 225/155lb
20m Front Rack Walk 225/155lb
3 Clean 225/155lb
20m Front Rack Walk 225/155lb
2 Clean 225/155lb
20m Front Rack Walk 225/155lb
1 Clean 225/155lb
20m Front Rack Walk 225/155lb
*5.) 3 rounds 
15 Reverse Hyper
15 Strict Toes to Bar

11/02/2017
1.) Why
30-20-10
Hang Power Clean 115/85
Front Rack Lunge 115/85lb
Push Press 115/85lb
*2.) Front Squat 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*3.) EMOM for 15 minutes 1 Split Jerk  @ approx 80% from Blocks
Note: if you have a 1rm Split Jerk number use approx 80% of that and if not use approx 80% of 1rm c&j
*4.) 5 Rounds
15 Kettle Bell Swings 2/1.5 pood
10 Alternating Leg Kettle Bell Pistol Squats 2/1.5 pood
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
11/07/2017
1.) cucaracha 
Complete 2 rounds of each stage within 3 minutes to add another 3 minute stage and another 2 rounds with the Hang Power Snatch and Bar Muscle Up going up by 3 reps each stage. 
15 minute time cap
In 3 minutes complete:
2 rounds:
9 Hang Power Snatch 75/55lb
25 Double Unders 
3 Bar Muscle Ups
In 3 minutes complete:
2 rounds
12 Hang Power Snatch 75/55lb
25 Double Unders
6 Bar Muscle Ups
In 3 minutes complete:
2 rounds
15 Hang Power Snatch 75/55lb
25 Double Unders
9 Bar Muscle Ups
In 3 minutes complete:
2 rounds
18 Hang Power Snatch 75/55lb
25 Double Unders
12 Bar Muscle Ups
In 3 minutes complete:
2 rounds
21 Hang Power Snatch 75/55lb
25 Double Unders
15 Bar Muscle Ups
note: if you fail a stage drop down to the prior stage and continue at that stage through until the 15 minute cap
*2.) Hang Power Clean 3-3-3-3 @ approx 75%, rest 3 minutes between sets
note: drop each rep but make sure you stand up with the barbell before cleaning when pulling from floor each rep
*3.) From blocks Split Jerk 3-3-3-3 @ approx 75% from blocks every 3 minutes 
*4.) 7 minute AMRAP
15 cal Assault Bike
20m Handstand Walk
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
11/08/2017
1.) Every 2 minutes for 3 rounds 3 position Snatch (HH,H,F) @ approx 75%
2.) Avalanche 
14 minute cap
1000m Row
15 Burpee Box Over 24/20"
750m Row
15 Burpee Box Over 24/20"
500m Row
15 Burpee Box Over 24/20"
250m Row
15 Burpee Box Over 24/20"
*3.) Back Squat @ approx 90% 2-2-2 rest 3 minutes between each set
*4.) 100 Push-ups
100 Sit-ups 
*5.) 4 minute AMRAP
3 Clean 185/125lb
6 Handstand Push-ups 

11/09/2017
1.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 70% 
2.) New Shoes
3 rounds 
8 Dumbbell Single Arm Push-Press up to 100/70lb, R
15 GHD Sit-ups
8 Dumbbell Single Arm Push-Press up to 100/70lb, L
15 GHD Sit-ups
note: this is meant to be heavy, go up to 100lb db if you feel like it but whatever it is going above your head needs to be fully locked out at the top with the dumbbell over your bone structure, dictate your weight based off of that ability
*3.) Clean Extension -> Power Clean EMOM for 8 minutes @ approx 80% 
*4.) 5 rounds
20m Barbell Overhead Walk 185/125lb
1 min Handstand Hold
*5.)  tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
11/14/2017
1.) Every 3 minutes for 15 minutes do 3 reps of complex:
Clean Pull to Hang Position->Hold 3 seconds->Clean from Floor @ approx 80%
2.) Giraffe
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
*3.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*4.) 5 rounds
6 minute cap
9 Overhead Squat 115/85lb
5 Bar Muscle Ups
*5.) 3 rounds
15 Back Extension
15 Reverse Hyper
11/15/2017
1.) MC
3 rounds
30/24 cal Assault Bike
12 Shoulder to Overhead 135/95lb
Rest 1:30
2.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
*3.)  Every 2 minutes for 12 minutes 2 Overhead Squat @ approx 85%
note: this is heavy so please if you rerack that bar behind your head you make sure your wrists lead and your elbow stay high bringing that bar down.
*4.) Every 3 minutes for 15 min complete Snatch complex 3 times
Snatch Pull to Hang->Pause 3 seconds->Power Snatch from floor @ approx 80%
*5.) EMOM 10 min. 
odd: 15 Toes to Bar
even: 3 Wall Walks
note: top of wall walk should mimic the same perfect posture you'd have if you were on your feet, nose and toes
11/16/2017
1.) Confirmed
1-10
20m Dumbbell Farmer Carry 50/30lb 
Dumbbell Burpee Cluster 50/30lb
Note: 1 20m farmer carry, 1 db burpee cluster, 2 20m farmer carry, 2 db burpee cluster 3/3, 4/4....10/10
2.) 3 Front Squat every 2 minutes for 4 rounds @ approx 85%
*3.) Power Clean 3-3-3-3 @ approx 85%, rest no more than 3 min
*4.) 20 minute AMRAP
500m Row
1 Clean 225/155lb
40m Front Rack Walk 225/155lb
*5.) 5 rounds
10 Reverse Hyper
10 Back Extension

11/17/2017
1.) Deer Classic 300
300 Burpees for time
*2.) 5 x 30 cal Row, rest 2 minutes after each segment
*3.) 12 reps of complex: 1 Snatch Pull to Hang->Pause 3 seconds->Snatch from hang @ approx 85%, rest as needed but remember you have 12 reps
*4.) 7 minute AMRAP
12 Chest to Bar Pull-ups
12 Handstand Push-ups
*5.) Tabata GHD Sit-ups
Then with no rest 
3 minute plank
note: rest sitting up on the GHD sit-ups and 3 minutes of plank and it's over so if you're resting you're cheating those abs, beach season is right around the corner 
11/20/2017
1.) Fiddy 
Deadlift 50 reps for time 315/225lb
Choose 2 or 3 after WOD
2.) 5 Overhead Squat @ approx 70% every 2 minutes for 4 rounds
3.) Every 90 seconds for 12 rounds 1 Snatch @ approx 85% 
*4.) for time:
200m Dumbbell Overhead Walk 50/30lb
30 cal Assault Bike
*5.) 5 rounds
12 Reverse Hyper
10 Back Extension
20m Handstand Walk
Note: don't be afraid to add some load to those reverse hypers if you have no clue what you're doing though, ask a coach as the reverse hyper is an amazing contraption
11/21/2017
1.) 10 minute EMOM 
Odd: 10 Strict Press @ approx 50% 
Even: 10 Strict Pull-ups
2.) Oh Yah
27-21-15-9-6-3
Row 
Deficit Handstand Push-ups, males 2x45lb plate, females 1x45lb plate both use gray squares for noggin pad
*3.) 1 Clean @ approx 85% EMOM for 12 minutes
*4.) 2 Split Jerk @ approx 85% from Blocks every 2 minutes for 12 minutes
note: drop each rep to blocks, reset and hit second rep
 *5.)  Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
11/22/2017
1.) Black Veil 
3 rounds
50 Wallballs 20/14lb
75 Double Unders
25 Toes to Bar
note: feel free to rx+ with 25/16lb wallballs
*2.) 3 Overhead Squat every 90 sec for 6 rounds @ approx 75%
*3.) Deadlift 6-6-6 @ approx 75%, rest no more than 3 minutes between sets
*4.) 3 rounds
15 Reverse Hyper 
20 Hip Extension
Whiteboard
Nothing for time
Crossfit Generation - Thanksgiving Dinner
80 Cal row/70 WBs (14#)/60 sit ups/100 burpees/500m sled pusg(105#)/300 dus/40 DB sn each arm (35#)/1000m run. 7min EMOM DL/PClean/FS/S2OH @ 145#
🔥🔥Yoga🔥🔥