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
Snatch135 lbs
Front Squat215 lbs
Overhead Squat145 lbs

WODS

09/03/2019
1.) 3 Rounds
15 Sec Downward Dog
30 Sec Pigeon Stretch per side
2.) 20 Rounds
100m Run (Door to Door ONLY)
5 Toes to Bar
3 Box Jumps 36/30"
1 Deadlift 385/275lb (Scale to 85%)
*3.)Every 2 min for 6 Rounds
2 Front Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
09/09/2019
1.) Every 2 min for 6 Rounds
1 Clean & Jerk @ 92.5% 1RM
2.) 3 Rounds
10 Overhead Squat 155/105lb
15 Cal Assault Bike
20 Strict Handstand Pushups
*3.) 3 Rounds
10 Reverse Hyper
10 Glute Ham Raise
09/10/2019
1.) 3 min IT Band Smash, per side
2.) 30 min AMRAP
200m Run
40 Abmat Situps
200m Run
30 Alt. Pistol Squats
200m Run
20 GHD Situps
200m Run
10 Bar Muscle Ups
200m Run
5 Sandbag Cleans 150/100lb
*3.)Every 2 min for 6 Rounds
1 Front Squat @ 92.5% 1RM
09/16/2019
1.) Every 2 min for 6 Rounds
Snatch 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 12 min AMRAP
10 Pushups
10 Pullups
10 Deadlifts 185/125lbs
*3.) 4 Rounds
200m Run with plate locked overhead 15/10lb
10 Tire Jumps

09/18/2019
1.) Every 2 min for 6 Rounds
Strict Press 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 3 Rounds
80ft DB Farmer Carry (40ft down and back, you pick the weight)
Row 20 Cals
10 Burpees Over Rower
*3.) 5 Rounds
7 Glute Ham Raises
7 Back Extensions
Whiteboard
7 (?) + 5 SUs
105# SP
235 SP, 3# PR