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

01/07/2019
1.) Every 2:30 for 4 rounds
Clean & Jerk
3@75%, 2@80%, 1@85%, 1@90%,
2.) 12 min AMRAP
20 Wallballs 20/14lb
15 Cal Row
10 Toes To Bar
*3.) 3 Rounds
20 GHD Situps
10 GH Raises
*4.) 10-8-6-4-2
Lateral Box Step Overs 24/20”
Bar Muscle Ups
*5.) 2k Row For Time
01/10/2019
1.) 23 min AMRAP
10 Box Jumps 30/24"
10 Chest to Bar Pullups
10 GHD Situps
10 Sumo Deadlift High Pull 95/65lb
10 Cal Assault Bike
1 Legless Rope Climb
2.) 3 min Frog Stretch on yoga mat
3.) Partner Quad Smash
4.) Lat/trap lacrosse ball smash
01/12/2019
1.) Every 1:30 min for 4 rounds
Deadlift
3@75%, 2@80%, 1@85%, 1@90%
2.) For Time:
30 Medball Situps 20/14lb
10 Overhead Squats 95/65lb
25 Medball Situps
10 Overhead Squats
20 Medball Situps
10 Overhead Squats
15 Medball Situps
10 Overhead Squats
10 Medball Situps
10 Overhead Squats
*3.) 3 Rounds with a partner
10 Synchro Burpees Over Bar
15 Partner Deadlift MM315/MF275/FF225lb
*4.) EMOM 8
6 GH Raises
6 Back Extensions
01/13/2019
1.) Row 1000m, then do 250 Double Unders (Scale to SU)
Every time you trip/rest, complete:
5 Strict Ring Dips (MU to high rings if able)
6 DB (at sides) Lunges 50/35lb
After 250 DU are complete, row another 1000m
2.) Glute Supernova Smash
3.) Banded Shoulder Mobilty
4.) Calf/Achilles Partner Smash
01/14/2019
1.) 15 min to establish 1RM Strict Press
2.) 30-20-10
Double Unders
Goblet Squats 53/35lb
*3.) Banded Shoulder Mobility
*4.) With empty barbell:
12-9-6
High Hang Power Snatch
Squat Snatch
*5.) With LIGHT DB on shoulders:
3 Rounds
6 Alt. High Knee Side Lunges
6 Alt. DB Box Step Ups 20"
01/15/2019
1.) 20 Min to Establish 1RM Snatch (3 Fail Rule applies to 1RM attempts!)
2.) 5 Rounds
5 Strict Pullups
5 Strict Handstand Push Ups
10 Jump Squats as high as you can
*3.) Partner Quad Smash
*4.) 3x5 Behind the Neck Split Jerk @ 60% 1RM (Do not cycle)
*5.) 10-8-6-4-2
Empty Barbell
High Hang Power Cleans
Squat Cleans
01/16/2019
1.) 20 Min to Establish 1RM Clean & Jerk
2.) For Time:
Row 500m
20 Abmat Situps with medball (pick your weight)
Row 400m
15 Abmat Situps with medball
Row 300m
10 Abmat Situps with medball
Row 200m
5 Abmat Situps with medball
*3.) 3 Rounds, wearing squat band
10 Air Squats
10m Left Side Shuffle
10 Air Squats
10m Right Side Shuffle
*4.) 3x10 Glute Bridges
-Lightly Loaded Barbell 
*5.) 20-14-8
Alt. Jumping Lunges
Groiners
01/18/2019
1.) 20 Min to Establish 1RM Back Squat
2.) Death By:
Hang Power Clean 135/95lb
Shoulder to Overhead 135/95lb
-When you die, do burpees over bar equal to your last successful round, each minute until everyone dies
*3.) 3x10 Good Morning 75/55lb SLOWLY
*4.) 4 Rounds
10m Broad Jumps
30 Sec Pidgeon Stretch each side
*5.) 10-9-8-7-6-5-4-3-2-1
DB Bent Over Rows 20/15lb
DB Shrugs 60/40lb
01/20/2019
1.) 30 Rounds
5 Wallballs 20/14
3 Handstand Pushups
1 Power Clean 225/155lb
2.) Lacrosse Ball Trap Smash
3.) Partner Quad Smash
Whiteboard
18:47. Pull ups are stupid.
19:51 85#
19:10 @ 75#
Scaled to 10 PU to work on butterflying. That was fun! Otherwise #strugglebus
19:20, 75#
Combo PU and Ring row
21:38, 75lb , banded pullup
14:10 95 # and only 10 pull ups per round
Those were the hardest PUs of my life!😩
17:26 (10 strict pull-ups instead because hand tear)
21-15-9 bench and row EC, ice bowl WOD
23:38, 85#.
115#
All the things
@ Workout Anytime: Row/Elliptical/JR/Squats/Situps/GHHE/RDL/S-row/etc ...