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
06/19/2019
1.) 20 Rounds with a Partner
25 Double Unders
10 Box Jump Overs 30/24"
5 Shoulder to Overhead 185/125lb
-One athlete does a full round while other rests
-Each athlete does 10 rounds
-40 min cap
*2.) Strict Ring Dips
-Repeat from last week
-Increase 3rd rep by one rep
Ex:
last week 3x6,6,5
this week 3x6,6,6
*3.) Repeat above scheme with Strict Pullups
06/26/2019
1.) 3 Rounds with a Partner
20 Assault Bike Cals
10 Overhead Squats 135/95lb
20 Assault Bike Cals
20 Front Squats 135/95lb
20 Assault Bike Cals
30 Deadlifts 135/95lb
-One works, one rests
-Switch working athlete as desired
*2.) Strict ring dips
-Repeat from last week
-Increase first rep by 1
Ex:
last week was 3x6,6,6
this week is 3x7,6,6
*3.) Repeat above rep scheme for Strict Pullups
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)