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
Snatch140 lbs
Front Squat220 lbs
Overhead Squat145 lbs

WODS

03/02/2020
1.) Fog
12 min cap
3 rounds
15/12 cal Assault Bike
5 Cleans 185/125lb (60-65%)
3 1Toes to Bar -> 1Bar Muscle Up
Note: 1 t2b + 1 bmu = 1 rep; wod is warmup for part 2 so don’t try to kill yourself on the part 1
2.) Every 3 minutes for 4 rounds 3 Front Squat @ 85%
*3.) Every 2 min for 12 min 1 Snatch @ 95%
15 minutes to work up to 95% Clean & Jerk
Every 2:30 minutes for 18 minutes 1 Clean & Jerk @ 95%
*4.) 10 minute EMOM
Odd: 5 Deadlift 315/225lb (65%)
Even: 15 second Rope Hang, arms must be at 90 degrees/15 second Rope Hang from full extension
*5.) 5 rounds
10 Bench Press 155/105lb
10 GHD Sit-ups


03/04/2020
1.) Bliss
14 minute AMRAP
50 Double Unders
25 Air Squat
5 Muscle Ups
2.) Every 3 minutes for 18 minutes 3 Overhead Squat @ 75%
*3.) Every 3 minutes for 5 rounds
300m Row
21 Hang Snatch 45/35lb
11 Chest to Bar Pull-ups
10 Toes to Bar
*4.) 3 rounds
17 GHD Sit-ups
14 Hollow Rock
03/09/2020
1.) Flare
14 minute AMRAP 
35 Double Unders 
25 Wallballs 20/14lb
15 Toes to Bar
2.) Every 2:30 for 6 rounds 3 Front Squat @ 75%
*3.) 9 minute AMRAP 
15 Power Snatch 75/55lb
3 Bar Muscle Ups 
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups
*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










03/11/2020
1.) Cache
32-24-16-8
Alternating Dumbbell Snatch (any style) 50/35lb
Box Overs 24/20" 
Note: Step overs are permitted but both feet must touch the top of the box concurrently each rep
*2.) Every 3 minutes for 4 rounds 3 Overhead Squat @ 85%
*3.) 5 rounds 
10 Hand Release Push-ups
50m Sandbag Carry, 150/100lb
note: walk around pillar by dumbbells to the ski erg side of the pillar by the weightlifting area
*4.) 12 minute AMRAP
15 Hollow Rocks
30 sec Plank
15 GHD Sit-ups
30 sec Plank
03/16/2020
1.) 2020 Online Qualifier Workout 3
For time:
100 alternating dumbbell snatches
50-cal. row
100 bar-facing burpees
50/35-lb. dumbbell
Time cap: 20 minutes
Note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/6?division=7 for all divisions weights and standards 
*2.) Every 2:30 for 5 rounds 3 Front Squat @ 80%
*3.) 10 minute EMOM
Odd: 5 Strict Pull-ups
Even: 40’ Handstand Walk
*4.) 3 rounds 
7 Power Clean & Jerk 185/125lb
7 Muscle Ups
*5.) 10 rounds
10 V-ups
10 Hollow Rocks



03/18/2020
1.) Time Out
9 minute AMRAP 
13 Hang Power Snatch 75/55lb
150m Row
*2.) Every 2 minutes for 12 minutes 1 Overhead Squat @ 90%
*3.) 5 rounds
80’ Sandbag Carry 150/100lb (bearhug)
10 WallBalls 
*4.) EMOM for 10 minutes
Odd: 4 Muscle Ups
Even: 7 Strict Handstand Push-ups
*5.) EMOM 20 min 1 Snatch @ 70%
*6.) 3 rounds
25 GHD Sit-ups
1:30 Plank

Home WOD
1.) 15 min EMOM
10 Overhead Squats with a broom
16 Alt. Low Stair Steps (Fast fast fast!)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
03/21/2020
1.) 1000 Mile
30 minute AMRAP
Run 1 mile
Row 2000m
Assault Bike 50 cal
Note: Keep heart rate down and just keep nice and steady movement
*2.) 3 Back Squat @ 75% every 2 minutes for 12 minutes
*3.) for time:
15 Strict Press 95/65lb
40’ Overhead Walk 95/65lb
10 Push Press 135/95lb
40’ Overhead Walk 135/95lb
5 Push Jerk 185/125lb
40’ Overhead Walk 185/125lb
*4.) 10 rounds
5 Strict Hanging L-ups
10 Hollow Rocks

At Home
1.) 3 Rounds
:30 Max Effort for each movement:
- High Knees
- Butt Kicks
- Alt. Lunges in Place
2.) Every 1:30 for 5 rounds
5 Inch Worms (no pushup)
:30 Plank

03/22/2020
1.) Plywood
21-15-9
Deadlift 225/155lb
Bar Facing Burpees
*2.) 10 minute EMOM
Odd: 10 Strict Press @ 50%
Even: 1 Legless Rope Climb
*3.) 7 minute AMRAP
Add 1 rep each round until time cap
1 Hang Clean 155/105lb 
1 Bar Muscle Up
Note: it doesn’t say anything about it being a power clean
*4.) 3 rounds 
15 Reverse Hyper
10 Back Extension

At Home:
1.) 10 min AMRAP
15 Thrusters with broom
10 Sit-ups 
2.) 3 Rounds
:30 High Knee Side Lunge, per side
1 min Straddle Sit

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