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
10/15/2019
1.) 12 min Leg Smashing (3 min per area, per side)
2.) 20 min AMRAP
500m Run (break up any way you choose)
40 GHD Situps
30 Alt. Dumbbell Hang Clean & Jerks 50/35lb
20 Burpee Box Jump Overs 24/20"
10 Bar Muscle Ups 
*3.) 4x80ft OH Walk with Barbell and hanging banded Kettlebells
10/17/2019
1.) EMOM 7
3 Position Power Clean + 1 Jerk @ 65% 
2.) 3 Rounds
10 Jump Squats
10 Toes to Bar
10 Strict Press 75/55lb
10 Pullups
*3.) 5x10 Elevated Ring Rows (Feet on a box)
10/18/2019
Whiteboard