Cassie Christianson

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Benchmarks

Workouts
Fran:00
Helen:00
Grace2:09
Isabel:00
Jackie:00
Lifts
Back squat257 lbs
Deadlift290 lbs
Clean & Jerk190 lbs
Snatch130 lbs
Front Squat215 lbs
Overhead Squat145 lbs

WODS

06/03/2019
1.) EMOM 7
3 Power Clean @ 80%
2.) 40-30-20-10
Wallballs 
-100 Double Under buy in and cash out 
-15 GHD Situps between rounds
*3.) EMOM 7
3 Split Jerk @ 80%
*4.) 8x5 C2B
*5.) 8x5 hspu
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
06/12/2019
1. 30 min Partner AMRAP
Accumulate 100 Double Unders
-One athlete works, one rests
Run 200m together
Accumulate 75 Toes to Bar
-One athlete works, one rests
Run 200m together
Accumulate 50 Alt. Pistol Squats
-One athlete works, one rests
Run 200m together
Accumulate 25 Squat Cleans 205/145lb
-One athlete works, one rests
Run 200m together
*2.) Strict Ring Dips
-Use sets from last week
-Increase 2nd rep by one rep
Ex:
last week 3x6,5,5
this week 3x6,6,5
*3.) Repeat above scheme with Strict Pullups
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
Whiteboard
Kept moving w/ Alex
Too busy laying on the ground to look at the clock.
Late for class meant solo wod. Rested 1:30 and kinda shadowed Holly.