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

07/01/2018
1.) T.U.P.
15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. 
2.) 3 rounds
15 Back Extension 
10 Dumbbell Bent Over Row 50/35lb
07/03/2018
1.) Giraffe☠️
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
2.) Every 2 minutes for 4 rounds 5 Deadlift @ approx 70%
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more than 3 minutes between sets
*4.) 50-30-10😐
Ski Erg, cal
Row, cal
*5.) 5 Free Standing Handstand Push-upπŸ™‚
20' Handstand Walk
4 Free Standing Handstand Push-up 
20' Handstand Walk
3 Free Standing Handstand Push-up 
20' Handstand Walk
2 Free Standing Handstand Push-up 
20' Handstand Walk
1 Free Standing Handstand Push-up 
20' Handstand Walk
*6.) 5 rounds
10 Reverse Hyper
12 Back Extension
30 second Superman Hold

07/05/2018
1.) Firefighter
21-15-9
Cal row
Strict Press 95/65lb
β€”- rest 3:00 β€”-
15-12-9
Cal bike
Front Squat 135/95lb
β€”-rest 2:00 β€”-
9-6-3
Bar facing burpee
DL 185/135lb
*2.) Split Jerk 1-1-1-1-1-1 @ approx 85%
Note: Rest no more than 2 minutes between reps. Use Jerk Blocks
*3.) 12 minute AMRAP 
Seated Sled Pull 200/100lb
20m Sled Push 3x45/2x45
*4.) 7 minutes Power Snatch Ladder
10 @ 135/95lb
8 @ 155/105lb
6 @ 185/135lb
4 @ 205/145lb
2 @ 225/155lb
ME @ 245/165lb
*5.) 50 Chest to Bar Pull-ups 
*6.) 4 rounds
12 Reverse Hyper
12 Single Leg Deadlift 95/65lb
07/08/2018
1.) Every 2 minutes for 6 rounds
At 0:00 1 Front Squat @ approx 85% 
Hold in Front Rack Until 0:30 
Then
1 Front Squat @ approx 85%
Then
Rack bar remainder of 2 minutes
2.) Whitetail 
3 Rounds
30 Alternating Dumbbell Snatch 50/35lb
20 Pull-ups 
10 Medicine Ball GHD Sit-ups 25/16lb
800m Run




07/10/2018
 1.) Vest Triplet
3 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump-overs
20lb Vest
2.) Every 2 minutes for 6 rounds 3 Overhead Squats @ approx. 75%
*3.) 21-15-9
Assault Bike (Women subtract 3 cals per round)
Wallballs 25/16lb
*4.) 5 rounds
40’ Farmer Carry
40’ Yoke Carry
note: Add load each round
*5.) EMOM until unable to complete 5 Unbroken Muscle Ups

07/11/2018
1.) California Club (modified)
For time:
 8 Deadlift 335/205lb
 40 GHD Sit-ups
 80 Double Unders
 4 Rope Climbs
 80 Wallballs 20/14lb
 4 Rope Climb
 80 Double Unders
 40 GHD Sit-ups
 8 Deadlift 335/205lb
2.) Snatch Balance 1-1-1-1-1-1-1
*3.) Every 90 seconds for 15 rounds 1 Clean Pull to High Hang with a 3 second pause back to floor 1 Clean & Jerk
*4.) 30-20-10 
Burpees
Toes to Bar
*5.) 3 rounds
15 Reverse Hyper
1 min Couch Stretch (per side)

07/13/2018
1.) Sqt
5 rounds for time of:
10 Snatches (Not Power) 75/55lb
100-meter sprint 
2.) Every 2 minutes for 12
minutes 2 Strict Press @ approx. 85%
*3.) 3 rounds
500m Row
15 Burpee Over Rower
*4.) EMOM for 9 minutes 2 Deadlift @ approx. 75%
*5.) 10 minute EMOM
odd: 5 Strict Ring Dips
even: 10 Banded Ring Dips
note: The banded Ring Dips should be done unbroken
*6.) 50 Back Extension

07/16/2018
1.) Fran ☠️☠️☠️
21-15-9
Thruster 95/65lb
Pull-ups
10 Min Cap
2.) 5 Overhead Squat every 3 minutes for 3 rounds @ approx. 80%
*3.) Partner 1000m Sled Push 3x45lb/2x45lb, alternate every 100m
*4.) 40’ Front Rack Carry (rig to rig) 225/155lb
5 Rope Climb
40’ Front Rack Carry 225/155lb
3 Rope Climb
40’ Front Rack Carry
1 Rope climb
*5.) 5 rounds
10 Parallel Ring Rows
10/7 cal Assault Bike
*6.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman

07/18/2018
1.) 10 minutes to establish 1RM Squat Snatch
-10 minutes to warm up to as heavy as you'd like
2.) 3 Back Squat every 3 minutes for 4 rounds @ approx. 85%
*3.) 9 minute AMRAP
3 Strict Deficit Handstand Push-ups 2x45/1x45
25 Wallballs 20/14lb
*4.) 4 rounds
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (R)
10 Single Arm Dumbbell Lunges 35/25lb (R)
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (L)
10 Single Arm Dumbbell Lunges 35/25lb (L)
*5.) 200m Yoke Carry 45lb plate on each post/25lb plate on each post
*6.) 50 GHD Sit-ups for time
Whiteboard
^155 miss at 157
Bs@205-215 not 85%
95# Snatch
275# BS
Kept it light. Back is getting better everyday. Worked to 155# for power snatch and 245# for BS.
Did Fran before because I missed the other day. 4:34 first time. Still not great at pull ups πŸ˜…
135# snatch
205# BS. Excuse Rolodex aside, it was a good day.
105# Snatch PR; 145# BS
#4 EC
80# Snatch, 135# BS
Dropped snatch back down to 65 for the rest of the 10 min to work on form
6 mile run.
πŸ’ picked.
105 Sn no PR
200 BS
100# pclean, tie PR
135# BS, Love Meathead Wednesdays!