Bench Press & Push Press E2MOM
7 Bench Press – 3 Push Press
5 Bench Press – 2 Push Press
3 Bench Press – 1 Push Press
2 Bench Press – 1 Push Press – 1 Push Press
5 RFT or 1 RFT ():
3 (15) Handstand Push-Ups or 1 (5) Wall Walk
6 (30) Shoulder to Overhead 135/95 RX+ 165/115 MRX 95/65
9 (45) Dips RX+ Ring
12 (60) Barbell Push-Ups
15 (75) Double Unders
Core Development & Shoulder Stretching
3min Banded Shoulder Stretches of Choice
50 Hip Extensions for time MRX 30
3x10sec Back Bridge/Arch
Spend 3min with favorite Shoulder stretches without bands
Luciana is one driven athlete and person! She gets it done no matter what. Here she is about to take another rep from the wod! ‘Lucy’ don’t play! You always rock!
Oh yeah! Luciana is strong in mind and body, always putting in the work with a great attitude. She’s always kind and feiendly, and we absolutely love having her at CFHSV! Keep it up, Luciana! 😁
Lu! I love this picture of you. You are beauty and grace made over.
Now i know why Kyle trains so hard… to keep up with Luciana. Keep training hard and keep Kyle in line!
Luciana is so kind and sweet then quietly kills the wod! Way to go Luciana!
A. ✅ / 205
B. 4+6 rx+ (finished at 16:56) (5 rounds)
Looking good Lu!
A. 95
B. 4+19 scaled (75# and bench dips starting round 3)
225-265-285-315
165-185-205-215-225
9:45 rx+ straight through
225 PP
12:40 RX (1 rnd)
15:05 🤫 rx (5 rounds)
A. Bench: 125(7) – 135(5) – 145(3) – 160(2)
Push Press: built up to 155
B. 4 rounds RX+
First time doing hspu and ring dips in a while…ouch!
A: 225
B: 4+12 RX ( Rings)
C: Complete
250/205
10:33 rx (1 round)
Wrists felt better today!
Luciana is just the sweetest! Looking strong!
6:00am Garage Workout, 11/15/18:
A: CrossFit’s “Black and Blue” –
5 rds for time of –
10 PowerCleans @135#
10 Burpees to standard
Time = 8:00 min, RX
B: 7 rds for time of –
11 Deadlifts @185#
11 BoxJumps @24″
Time = 9:22 min, RX