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

02/04/2019
1.) Every 2 min for 4 rounds
8 Pause Front Squats @ 50%
2.) 5 Rounds
5 Muscle Ups
10m HS Walk
15 Sumo Deadlift High Pull 95/65lb
*3.) Every 2 min for 4 rounds
8 Power Cleans from Hang Blocks @ 50%
*4.) 5-4-3-2-1-1-1
Weighted Pullups - Hold DB between feet
02/05/2019
1.) Every 2 min for 4 rounds
8 Snatch (Touch 'n Go if you can) @ 50%
2.) 22-16-10
Kettlebell Swing 70/53lb
Hand Release Pushups
Alt. Lunges w/ DB at sides 50/35lb
*3.) Every 1:30 for 4 rounds
8 Deadlift @ 50%
*4.) For Time:
21-15-9
Assault Bike Cals
Slam Ball 40/30lb
02/07/2019
1.) 20 min AMRAP
20 Burpee Box Jumps 30/24"
20 Ground to Overhead 115/85lbs
20 GHD Situps
1 Rope Climb
2.) With a Partner
Row 3000m
-One partner rows while the other hangs from pullup bar
-Switch spots as desired
*3.) Lacrosse Ball Trap Smash
*4.) Partner Quad Smash
02/12/2019
1.) Every 2 min for 4 rounds
6 Clean & Jerk @ 60%
2.) 3 Rounds
10 Strict Ring Dips (MU to high rings if able)
20 Cal Row
10 Back Squats BW/70%BW
*3.) 50-40-30-20-10
With Partner - one works, one rests
GHD Situps
Meters of HS Walking
*4.) Every 2 Min for 5 Rounds
1 Legless rope climb
10 Abmat Wallball Bounce Passes
10/7 Assault Bike Cals
Whiteboard
2+11 cal bike, 8# WB
#35 snatch
Community wod with heather & mama deb!
4 rounds - 12 cal row/20# wall ball each round
Snatches @ 85# all unbroken; DL @ 155#; death by burpee box overs 8 in 11th round
3 + 6 cals (all row and 20# WB)
85# snatches all tng
2+15 wall balls (row + 30 wall balls)
82# snatch