Krystal Lowney

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Benchmarks

Workouts
Fran5:56
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat185 lbs
Deadlift210 lbs
Clean & Jerk125 lbs
Snatch77 lbs
Front Squat155 lbs
Overhead Squat110 lbs

WODS

06/04/2018
1.) Anyways
Every 3 minutes for 5 rounds
400m Run
12 Burpees 
2.) EMOM for 5 minutes 5 Overhead Squat @ approx 60% 
*3.) 21-15-9
Row, cal
Dumbbell Deadlift 100/70lb
*4.) 3 Snatch @ approx 75% every 2 minutes for 6 rounds
*5.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-up 
Pull-up
note: Strict is strict and Pull-up is kipping or butterfly
*6.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
06/05/2018
1.) 126โ˜ ๏ธ
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
2.) Snatch Balance 5-5-5-5-5, add load each round
*3.) 21 Sumo Deadlift High Pull 115/85lb๐Ÿ™‚
60m Sled 2x45/1x45lb
15 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
9 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
*4.) EMOM 20 minutes 1 Clean & Jerk @ approx 75%
*5.) 3 Rounds๐Ÿ™‚
7 Bar Muscle Ups
100 Double Unders 
*6.) 5 rounds
10 Reverse Hyper
10 GH Raise
10 Barbell Goodmorning, light load
06/06/2018
1.) 5 Back Squat every 2 minutes for 8 minutes @ approx 70%
2.) Horse ๐Ÿ™‚
17 minute AMRAP
5 Box Jumps 30/24"
25 Air Squat
5 Box Jump 30/24"
15 Handstand Push-ups
5 Box Jump 30/24"
5 Muscle Ups
note: High risk jumpers you can sub with step ups or handsies and toesies box overs
*3.) 5 rounds
10 Bent Over Row 115/85lb (Supinated Grip)
10 Hand Release Push-ups 
*4.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*5.) 5 rounds ๐Ÿ˜
10/7 cal Assault Bike
5 Thrusters 135/95lb
50' Handstand Walk
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
06/07/2018
1.) Granite โ˜ ๏ธ
Run 400m
21-15-9
Power Snatch 75/55lb
Overhead Squat 75/55lb
Run 400m
2.) 2 Strict Press every 90 seconds for 6 rounds @ approx 85%
*3.) With a partner 
12 Sandbag Over Yoke 150/100lb
15 Tire Flips
12 Sandbag Over Yoke 150/100lb
note: Yoke height to be set at average eye level between partners. Male female pairs alternate sides to facilitate the use of both size sandbags. Use heaviest tire possible.
*4.) 9 minute AMRAP โ˜ ๏ธ
20' Overhead Lunge 75/55lb
5 Bar Facing Burpees
*5.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips. 
*6.) 12 minute AMRAP
10 Reverse Hyper
10 Weighted Hip Extension
10 Parallel Ring Rows
10 Wall Facing Squats (nose and toes to wall is the goal)
06/12/2018
1.) Mr. Niceguy โ˜ ๏ธ
12 minute AMRAP with 30/20lb Dumbbells 
10 Step ups 20โ€
20โ€™ 1 Arm Overhead Lunges (regional standards)
30 Front Rack Squats 
2.) EMOM for 6 minutes 3 Back Squat @ approx 75%
*3.) 7 minutes Sled Pull 200/100lb
Note: I have a new setup for you all. 
*4.) Every 2 minutes for 5 rounds 3 Power Snatch @ High Hang adding load each round start @ approx 60%
Note: High Hang is in the actual Pocket 3 down 1 forward 
*5.) With a partner 
1000m Sandbag Carry (100m door to door) 150/100lb
Note: Each Partner carryโ€™s 100m and bag cannot hit the ground transitioning from one another. If bag touches ground at any time complete 6 alternating Sandbag Over Shoulder
*6.) 21-15-9
Wallball GHD sit-ups 
1 minute Plank Hold

06/19/2018
1.) Lufniap
17 minute AMRAP 
With a 35/25lb Dumbbell
Right Arm
9 Single Arm Snatch 
20โ€™ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20โ€
Left Arm
9 Single Arm Snatch 
20โ€™ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20โ€
2.) EMOM for 10 minutes 
Odd: 10 Strict Press @ approx 50%
Even: 10 Handstand Push-ups 
*3.) 100โ€™ Box Push
10 Box Overs 24/20โ€
80/8, 60/6, 40/4, 20/2
*4.) With a Partner for 10 total accumulated minutes 
Handstand Hold
Overhead Barbell Hold 155/105lb
Note: Switch every time partners heels fall below line. Barbell must be fully locked out over head prior to Handstand Hold beginning. 
*5.) 50 Chest to Bar
*6.) 5 Rounds 
10 Reverse Hyper
12 Weighted Hip Extension 
14 Alternating Sledgehammer Swings 

Whiteboard
Capped w/ lots o' SU's left.
95# BS. Ramped to 175# FS
~16:00 105# BS, 20โ€ box with PVC, single unders
Dubs just werenโ€™t happening. 125# FS
๐Ÿ‘ถ๐Ÿผ mods: bike 0.5 miles, 75#, low hurdle jumps, su /// 85# FS
14:15 **
๐Ÿšจ high risk jumper ๐Ÿšจ - subbed steps up for hurdle jumps. 105#. FS - 160#. Ring rows/push ups. Core circuit x 4 rounds. Mob.
FS @ 275#
16:43 85#fs, sideways height hurdle. 125#fs.
65 DU at cap. Bs #95
FS #110
12:48 @ 135#
200# FS
17ish, 85# BS, step ups, bike instead of run & DUs
55# FS That was a hard one... ugh.