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

10/01/2019
1.) 6 min Calf/Achilles Smash - 3 min per side
2.) Run 600m
15 Power Snatches 155/105lb
Run 400m
30 Toes to Bar
Run 200m
45ft Handstand Walk
2 Rounds
*3.) 30 Pullups for time
10/03/2019
1.) 12 min Lacrosse Ball Shoulder Smash
2.) 10 Rounds
1 Barbell Complex: 3 Power Clean -> 2 Shoulder to Overhead -> 1 Overhead Squat 115/85lb
1 Gymnastics Complex: 3 Toes to Bar -> 2 Chest to Bar Pullups -> 1 Bar Muscle Up
-Any time you break during a complex (set the bar on the ground/coming off the pullup bar), do 10 Bar Facing Burpees
*3.) 5 min EMOM
30 Sec Plank
10 Pushups
-Scale Pushup count if needed
-If you're cool, you'll never come down from a plank
10/08/2019
1.) 8 min Lacrosse Ball Shoulder Smash
2.) 20 min AMRAP
Row 500m
80ft Dumbbell Lunge 1x50/1x40lb (40ft down and back, hold DB anywhere)
Row 400m
20 Sumo Deadlift High Pulls 95/65lb
Row 300m
10 Ring Muscle Ups
*3.) 3x5 Super Slow Descent HSPU Negatives
10/09/2019
1.) EMOM 7 
3 Position Clean (HH, Hang, Floor) + 1 Jerk @ 60%
2.) With a partner for time:
100 Double Unders
20 Thrusters 115/85lb
20 Toes to Bar
75 Double Unders
15 Thrusters
15 Toes to Bar
50 Double Unders
10 Thrusters
10 Toes to Bar
25 Double Unders
5 Thrusters
5 Toes to Bar
-Then Back up the ladder
-Do not repeat the round of 5's
-One athlete works at a time, one rests
22 minute cap
*3.) 3x5 Super Slow Descent Pullup Negatives
10/10/2019
1.) Every 1:30 for 5 Rounds
2 Snatch + 3 Sec Receive Hold @ 65%
(Snatch + Hold, Snatch + Hold)
-No chasing the barbell to save it
-If you keep failing, drop 5%
2.) 5 Rounds
10 Hang Power Cleans 95/65lb
80ft Bear Crawl
1 Rope Climb
*3.) 15 min Handstand Walk over plates practice
10/11/2019
1.) Open WOD 20.1

10 Rounds for Time
8 Ground-to-Overheads (95/65 lb)
10 Bar Facing Burpees

Time Cap: 15 minutes

*2.) 5x10 Pronated Bent Over Barbell Row
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