Krystal Lowney

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Benchmarks

Workouts
Fran5:56
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat190 lbs
Deadlift210 lbs
Clean & Jerk135 lbs
Snatch85 lbs
Front Squat155 lbs
Overhead Squat110 lbs

WODS

02/03/2020
1.) Puma 
11 Minute AMRAP
5 Power Clean 185/135lb
10 Handstand Pushups
35 Double Unders
2.) 4 Front Squat every 2 minutes for 12 minutes @ 65/24
3.) EMOM 10
Odd: 7 Chest to Bar
Even: 7 Ring Dips
4.) Every 3 minutes for 15 minutes Clean Complex from floor 1 Pull to HH + 1 Extension + 1 Clean & Jerk @ 70%
5.) 5 rounds
13 GHD sit-ups 
13 V-ups

02/06/2020
1.) Mail Room
start each round with 100m Shuttle(10m) 
21-15-9 
Overhead Squat 115/85lb 
Toes to Ring
**Choose one extra credit **
2.) 7 min AMRAP 
10m Sled Push 45/25lb
3 Bar Muscle Up
3.) Every 3 minutes for 12 min 3 position Clean Complex @ approx 75% Clean from HH + 1 Clean from H + 1 Clean & Jerk from F
4.) 13 min AMRAP 
10 Back Extension
8 Wide Grip Strict Pull-ups
10 Reverse Hyper
02/07/2020
Bell
3 rounds 
21 Deadlift 185/135lb
15 Pullups
9 Front Squat 185/135lb


02/11/2020
1.) 10 minute EMOM
Odd: 10 Push Press 115/85lb
Even: 1 Deficit Strict HSPU
Note: you choose plate height/depth
2.) EPS
100 Thrusters 75/55lb
Every time you set the bar down on the ground complete 20 Deadlift 75/55lb
*3.) 5 rounds
20m Yoke Carry 45/25
5 Sandbag over Yoke 150/100lb
*4.) Every 3 minutes 1 Clean -> 1 Hang Clean & Jerk @ 75% for 6 rounds
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb 
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal


02/13/2020
1.) Every 1:30 for 5 rounds 3 clean ext/high pull @ 80% 
note: it's really not so much of a high pull but more when that bar is floating after the extension, just give that bar a tug trying to connect those elbows behind your back
2.) Cell Phone
3 rounds
15/12 cal Row
5 Muscle Ups
1 Clean & Jerk 225/155lb
*3.) 10 minute EMOM
Odd: 10m Sled Push 45/25lb
Even: 1 Legless Rope Climb
Note: do no ever risk death to complete a legless rope climb in training, ok? Sled push weight is meant to be on the rubber mats and it’s not meant to be fast but extremely difficult so put that plate on and figure out how to move it over rubber.
*4.) 3-2-1-1-1 Snatch Balance, work up to a heavy single
*5.) 12 minute AMRAP
10 weighted Hip Extensions
3 Wide Grip Pull-ups
10 Reverse Hyper
3 Wide Grip Pull-ups
10 Back Extension
3 Wide Grip Pull-ups


02/14/2020
Randy
75 Power Snatches 75/55lb

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 , 2008 in the line of duty.


Whiteboard
~17:30 scaled
145-155#, 7 kipping HSPU + some deficit on box
15:43. 125lb. Box hspu
14:06 @ 205#
Kipping HSPU