Tina Schmidt

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

07/02/2018
1.) Every 90 seconds for 7 rounds complete Clean complex @ approx 65% 
Floor to Low Hang (directly below knees) -> Pause 3 seconds -> Clean & Jerk
2.) Ultra
1000m Row
Then 
3 Rounds 
15 Thrusters 95/65lb
5 Bar Muscle Ups
*3.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*4.) 21-15-9
Hang Power Clean 115/85lb
Assault Bike 
*5.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
Note: Scale to 2MU/3SRD
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
07/05/2018
1.) Firefighter
21-15-9
Cal row
Strict Press 95/65lb
—- rest 3:00 —-
15-12-9
Cal bike
Front Squat 135/95lb
—-rest 2:00 —-
9-6-3
Bar facing burpee
DL 185/135lb
*2.) Split Jerk 1-1-1-1-1-1 @ approx 85%
Note: Rest no more than 2 minutes between reps. Use Jerk Blocks
*3.) 12 minute AMRAP 
Seated Sled Pull 200/100lb
20m Sled Push 3x45/2x45
*4.) 7 minutes Power Snatch Ladder
10 @ 135/95lb
8 @ 155/105lb
6 @ 185/135lb
4 @ 205/145lb
2 @ 225/155lb
ME @ 245/165lb
*5.) 50 Chest to Bar Pull-ups 
*6.) 4 rounds
12 Reverse Hyper
12 Single Leg Deadlift 95/65lb
07/09/2018
1.) 10 minutes to establish 1RM Thruster
-No Thruster Jerks allowed
-Bar comes from the ground or a rack, athlete's choice
2.) Every 2 minutes for 4
rounds 6 Push Jerk @ approx. 70%
-Try to cycle reps
*3.) 10 minute EMOM 
Odd: 1 Legless Rope Climb
Even: 1 Rope Climb
*4.) Every 90 seconds for
15 rounds 1 Snatch with a 3 second pause @
Low Hang @ approx 80%
*5.) 10 minute AMRAP
7 Sandbag Over Shoulder
150/100lb
100m Sandbag Bear Hug Carry
*6.) 5 rounds
10 Back Extension
10 Wide Grip Strict
Pull-ups
07/10/2018
 1.) Vest Triplet
3 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump-overs
20lb Vest
2.) Every 2 minutes for 6 rounds 3 Overhead Squats @ approx. 75%
*3.) 21-15-9
Assault Bike (Women subtract 3 cals per round)
Wallballs 25/16lb
*4.) 5 rounds
40’ Farmer Carry
40’ Yoke Carry
note: Add load each round
*5.) EMOM until unable to complete 5 Unbroken Muscle Ups

07/11/2018
1.) California Club (modified)
For time:
 8 Deadlift 335/205lb
 40 GHD Sit-ups
 80 Double Unders
 4 Rope Climbs
 80 Wallballs 20/14lb
 4 Rope Climb
 80 Double Unders
 40 GHD Sit-ups
 8 Deadlift 335/205lb
2.) Snatch Balance 1-1-1-1-1-1-1
*3.) Every 90 seconds for 15 rounds 1 Clean Pull to High Hang with a 3 second pause back to floor 1 Clean & Jerk
*4.) 30-20-10 
Burpees
Toes to Bar
*5.) 3 rounds
15 Reverse Hyper
1 min Couch Stretch (per side)

07/13/2018
1.) Sqt
5 rounds for time of:
10 Snatches (Not Power) 75/55lb
100-meter sprint 
2.) Every 2 minutes for 12
minutes 2 Strict Press @ approx. 85%
*3.) 3 rounds
500m Row
15 Burpee Over Rower
*4.) EMOM for 9 minutes 2 Deadlift @ approx. 75%
*5.) 10 minute EMOM
odd: 5 Strict Ring Dips
even: 10 Banded Ring Dips
note: The banded Ring Dips should be done unbroken
*6.) 50 Back Extension

07/16/2018
1.) Fran ☠️☠️☠️
21-15-9
Thruster 95/65lb
Pull-ups
10 Min Cap
2.) 5 Overhead Squat every 3 minutes for 3 rounds @ approx. 80%
*3.) Partner 1000m Sled Push 3x45lb/2x45lb, alternate every 100m
*4.) 40’ Front Rack Carry (rig to rig) 225/155lb
5 Rope Climb
40’ Front Rack Carry 225/155lb
3 Rope Climb
40’ Front Rack Carry
1 Rope climb
*5.) 5 rounds
10 Parallel Ring Rows
10/7 cal Assault Bike
*6.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman

07/17/2018
1.) Deuce Deuce (modified)
For time:
18 Toes to Bar
18 Clean & Jerk 95/65lb
200m Sprint
2.) Split Jerk 1-1-1-1-1-1-1 (PR Attempt)
-Start around 70%, add load each round
-Take no more than 2 min between sets
*3.) 30-20-10
Sumo Deadlift High Pull 135/95lb
Close Grip Bench Press 115/85lb
*4.) 3 Deadlift every 3 minutes for 5 rounds @ approx. 80%
*5.) Tabata Burpee Muscle Up
20 seconds work 10 seconds rest for 8 rounds
*6) 3 rounds
15 Reverse Hyper
15 Weighted Good Mornings 95/65lb
Whiteboard
^155 miss at 157
Bs@205-215 not 85%
95# Snatch
275# BS
Kept it light. Back is getting better everyday. Worked to 155# for power snatch and 245# for BS.
Did Fran before because I missed the other day. 4:34 first time. Still not great at pull ups 😅
135# snatch
205# BS. Excuse Rolodex aside, it was a good day.
105# Snatch PR; 145# BS
#4 EC
80# Snatch, 135# BS
Dropped snatch back down to 65 for the rest of the 10 min to work on form
176 # snatch. 11# pr
281# BS
242lb Snatch Lifetime PR!!!
Clean work — 55-95#
BS 105#
6 mile run.
🍒 picked.
105 Sn no PR
200 BS
225# snatch (PR)
285# BS
Coming out the woodwork for this gem of a “crossfit” workout
^215 BS 405
47:52 CF HQ WOD 07/13/18
2k C2/1 mi run/2k C2/1 mi run/2k C2 (sub'd 1609m SkiErg). Mega MOBility (HF/QL/Subscap...)
315#
100# pclean, tie PR
135# BS, Love Meathead Wednesdays!