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 & Jerk135 lbs
Snatch77 lbs
Front Squat155 lbs
Overhead Squat110 lbs

WODS

06/03/2019
1.) EMOM 7
3 Power Clean @ 80%
2.) 40-30-20-10
Wallballs 
-100 Double Under buy in and cash out 
-15 GHD Situps between rounds
*3.) EMOM 7
3 Split Jerk @ 80%
*4.) 8x5 C2B
*5.) 8x5 hspu
06/06/2019
1.) EMOM 7
3 Power Snatch @ 80%
2.) 15 min AMRAP
200m Run
20 Burpees
15 GHD Situps
10 Kettlebell Swings 70/53lb
*3.) 3 Rounds
24 Alt. Sledgehammer Hits
14 Tire Jumps
4 Tire Flips
06/08/2019
1.) EMOM 7
3 Back Squat @ 80%
2.) 27-21-15-9
Pullups
Shoulder to Overhead 95/65lb (take from the ground)
*3.) EMOM 7
3 Bench Press @ 80%
06/10/2019
1.) EMOM 8
2 Strict Press @ 85%
2.) 5 Rounds
5 Box Jumps 36/30"
10 Sumo Deadlift High Pulls 95/65lb
20 Alt. Overhead Lunges 95/65lb
*3.) 7x6 C2B
*4.) 7x6 HSPU
06/12/2019
1. 30 min Partner AMRAP
Accumulate 100 Double Unders
-One athlete works, one rests
Run 200m together
Accumulate 75 Toes to Bar
-One athlete works, one rests
Run 200m together
Accumulate 50 Alt. Pistol Squats
-One athlete works, one rests
Run 200m together
Accumulate 25 Squat Cleans 205/145lb
-One athlete works, one rests
Run 200m together
*2.) Strict Ring Dips
-Use sets from last week
-Increase 2nd rep by one rep
Ex:
last week 3x6,5,5
this week 3x6,6,5
*3.) Repeat above scheme with Strict Pullups
06/13/2019
1.) EMOM 8
2 Back Squat @ 85%
2.) 15 min AMRAP
200m Run
10 Handstand Pushups
10 GHD Situps
*3.) EMOM 8
2 Bench Press @ 85%
06/18/2019
1.) EMOM 8
1 Back Squat @ 90%
2.) 20-15-10-5
Pullups
Strict Handstand Pushups
-After each round run 200m
*3.) EMOM 8
1 Bench Press @ 90%
*4.) 10 ball ups
10 passthroughs
10 lever attempts (modify to a tuck position)
06/19/2019
1.) 20 Rounds with a Partner
25 Double Unders
10 Box Jump Overs 30/24"
5 Shoulder to Overhead 185/125lb
-One athlete does a full round while other rests
-Each athlete does 10 rounds
-40 min cap
*2.) Strict Ring Dips
-Repeat from last week
-Increase 3rd rep by one rep
Ex:
last week 3x6,6,5
this week 3x6,6,6
*3.) Repeat above scheme with Strict Pullups
Whiteboard
Kept moving w/ Alex
Too busy laying on the ground to look at the clock.
Late for class meant solo wod. Rested 1:30 and kinda shadowed Holly.