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

12/03/2018
1.) Every 1:30 for 6 Rounds
3 Snatch (singles) @ 70%
2.) 5 Rounds
10 Alternating Pistols
10 Power Clean 115/85
*3.) EMOM 10
Odd=Rope Climb
Even=Legless Rope Climb
*4.) 10 Min to Establish 1RM Box Jump (Use large foam box so you don't die)
*5.) With a Partner
10 Min AMRAP
Athlete A: Bike 10 Cals
10 Synchro T2B
Athlete B: Bike 10 Cals
10 Synchro Pullups
12/05/2018
1.) Every 2 min 30 sec for 5 Rounds
5 Bottom 1 Sec Pause Back Squat @ 70% 1RM
2.) 4 Rounds
12 HSPU
24 Kettle Bell Swing 53/35lb
48 Double Unders
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) Max Effort 🍳Carry in 7 minutes 4x45/4x25lb plates
*5.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
12/06/2018
1.) 20 min AMRAP
20 Front Squat 115/85
20 Pullups
20 Push Ups
20 Cal Row
2.) Piriformis Plate Stretch 
3.) 3 Banded Shoulder Stretches
4.) Pec/shoulder Lacrosse Ball Smash
12/11/2018
1.) Every 2 min for 5 Rounds
3 Snatch (singles) @ 75%
2.) 30-25-20-15-10-5
Situps
Back Squats 95/65
Double Unders
*3.) With a partner
Ascending ladder of:
Squat Cleans 155/105
Burpees Over Bar
Note: 1 partner does 1 of each, then they switch. Then 2 of each, switch, then 3.
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) Bench Press 3-3-3-3-3, add load each round. Rest as needed
Whiteboard
70# snatch
21.53 #75 BS
75# Power Snatch
Snatch @ 195# Bench Press extra credit up to 285#
125# Snatch
70# snatch
Finished a tad after the 15 min cap
Snatch 45# BS 45#
11:31 (at home)
DUs + rafters = penguin jumps
95# Snatch / Bench Press EC 125#
#100 Snatch
15:30ish, 45#DL, bike instead of DU
PS ^30#