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

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


03/05/2020
1.) Jackie 
1000m Row
50 Thrusters 45lb
30 Pull-ups
2.) RomWod 
*3.) Snatch Balance 3-3-3-3-3
Note: add load each round and really practice bringing that bar back down to your rear rack position while warming up
*4.) 9-7-5
Power Clean & Jerk 135/95lb
Bar Muscle Up
*5.) 3 rounds
15 Reverse Hyper
15 Supinated Grip Bent over Barbell Row 115/85lb
Note: squeeze butt on top of reverse hyper, pause 1-2 seconds on top of each rep of the row


03/12/2020
1.) Live Fire
Every 3:00 complete for 5 rounds
5-10-15 yard Shuttle Run (2 hand touch)
10 Deadlift 155/105lb
10 Bar Facing Burpees
**If there is time in class pick 1 extra credit or RomWod**
*2.) 5-4-3-3-2-1 Bench Press
Note: establishing a 1RM bench press is the goal
*3.) 5-4-3-3-2-1 Split Jerk from blocks
Note: establishing  a 1RM split jerk is the goal
*4.) 3 rounds for time:
30/24 cal Assault Bike
17 Chest to Bar Pull-ups
*5.) 50 Super Slow Back Extensions
Note: if you have any confusion with this movement please grab a coach to help you

03/13/2020
1.) 2020 Online Qualifier Workout 1
Complete as many rounds as possible in 6 minutes of:
8 thrusters, 115 lb. 
50 double-unders 
2.) 2020 Online Qualifier Workout 5
1-rep-max clean and jerk
No time cap
note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/2?division=7 for all weights and standards of all divisions 
03/15/2020
1.) 2020 Online Qualifier Workout 6
2 rounds for time of:
10 deadlifts, 315/225 lb.
20 deficit handstand push-ups, 4.5/3 inch deficit
30 front squats, 95/65 lb.
Time cap: 20 minutes
Note: see https://games.crossfit.com/workouts/onlinequalifiers/2020/6?division=7 for all divisions weights and standards 
2.) 4 rounds
12 Reverse Hyper
7 GH Raise 



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