Chris Miller

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat230 lbs
Deadlift235 lbs
Clean & Jerk140 lbs
Snatch105 lbs
Front Squat0 lbs
Overhead Squat155 lbs

WODS

06/06/2019
1.) EMOM 7
3 Power Snatch @ 80%
2.) 15 min AMRAP
200m Run
20 Burpees
15 GHD Situps
10 Kettlebell Swings 70/53lb
*3.) 3 Rounds
24 Alt. Sledgehammer Hits
14 Tire Jumps
4 Tire Flips
06/07/2019
1.) EMOM 7
3 Deadlift @ 80%
2.) 4 Rounds
20ft HS Walk
15 Back Squats 115/85lb (From Floor)
10 Strict Handstand Pushups
*3.) Tabata hollow/arch
Tabata v-up and pistols
Tabata hs hold and z presses
06/10/2019
1.) EMOM 8
2 Strict Press @ 85%
2.) 5 Rounds
5 Box Jumps 36/30"
10 Sumo Deadlift High Pulls 95/65lb
20 Alt. Overhead Lunges 95/65lb
*3.) 7x6 C2B
*4.) 7x6 HSPU
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)
06/24/2019
1.) Every 2 min for 12 min
Back Squat: 5@70%, 4@75%, 3@80%, 2@85%, 1@90%, 1@90%
2.) 10 Rounds
100m Run w/medball 20/14lb
10 Abmat Situps w/ medball 20/14lb
20 Jump Squats
*3.) 5x8 HSPU
*4.) 5x8 C2BPU
Whiteboard
Accessory work and lots of assault bike
19:59 with Kenzie
DL + FS 95#, OHS 35#
15:15 with Barbi!
Squatted onto a box
17:48 with Trev
Finished past cap with Ann Peters
65# OHS. Half of the WOD. Thanks, Ann, for partnering up!
17:55 with Justin
65#
14:26 Rx with Shannon VP
She’s better at biking than me.
Nancy 16:34
With Sam & Kelly
23:23 with Paula!
HSW work
17:09 with Jimbo!
SHSPU work.
just under 20 with Ashley
Nancy 19:40something
14:19 solo (1/2 reps at 95#)
20:30 with Tom Schmidt
RX, Tom did OHS with empty barbell
15:25 w Ian
14:30 with Mike Heim
Subbed S2OH (OHS) and HPC (FS)