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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 05/17/2016 USAMMCE None 21 Thrusters
.5 mile run
15 Thrusters
.25 mile run
9 Thrusters
.25 run
 14m 26s
Performed as RX
Justin Lilly 05/13/2016 USAMMCE None Strength

Bench Press
185lb
7-6-6-6		 185 lbs
Performed as RX
Justin Lilly 05/13/2016 USAMMCE None 27 T2B-Cal Row-WB
21 T2B-Cal Row-WB
15 T2B-Cal Row-WB
9 T2B-Cal Row-WB
3 T2B-Cal Row-WB
 16m 44s
Performed as RX
Justin Lilly 05/11/2016 USAMMCE None 15 Overhead Squats, 95 lbs
5 Bar Muscle-ups
10 Push-ups
10 Overhead Squats, 95 lbs
10 Pull-ups
5 Overhead Squats, 95 lbs
20 Pull-ups
50 Push-ups		 13m 03s
Performed as RX
Justin Lilly 05/11/2016 USAMMCE None Deadlifts
10 @ 135
8 @ 185
6 @ 225
4 @ 275
2 @ 315		 315 lbs
Performed as RX
Justin Lilly 05/10/2016 USAMMCE None 42 Sit ups
21 Cal row
21 Dips
21 Sit ups
15 Cal row
15 Dips
15 Sit ups
9 Cal row
9 Dips
 6m 42s
Performed as RX
Justin Lilly 05/09/2016 USAMMCE None 400 Meter Run
10 Clean and Jerks @ 135lb
10 Over the bar burpee
10 Clean and Jerks @ 135lb
10 Over the bar burpee
10 Clean and Jerks @ 135lb
10 Over the bar burpee
400 Meter Run
 19m 53s
Performed as RX
Justin Lilly 05/06/2016 USAMMCE None Back Squat

Work up to 85-90% Max squat for the rep count for the last 2 sets

Rep Scheme 8-5-5-3-3-3-2		 135-155-185-205-225-235-245 lbs
Performed as RX
Justin Lilly 05/06/2016 USAMMCE Tabata T2B Tabata T2B Max reps 53 reps
Performed as RX
Justin Lilly 05/05/2016 USAMMCE None 5 Sets of Push Press 2-3 Reps per set 2 @ 165 lbs
Performed as RX
Justin Lilly 04/29/2016 USAMMCE Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 6 rounds 71 reps
Performed as RX
Justin Lilly 04/28/2016 USAMMCE None 42 WB 20lb
21 Bench @135lb
30 WB
15 Bench
18 WB
9 Bench		 13m 57s
Performed as RX
Justin Lilly 04/27/2016 None None PU 45
Sit up 25
Sq 15
PU 25
Sit up 35
Sq 15
PU 30
Sit up 30
Sq 15		 0m 01s
Performed as RX
Justin Lilly 04/27/2016 None None Back Sq Rest 1 to 1 1/2 minutes between sets
21 @45lb
18 @ 65
15 @ 85
12 @ 105
9 @ 115
6 @ 125
3 @ 135		 135 lbs
Performed as RX
Justin Lilly 04/26/2016 USAMMCE None 1000 meter treadmill
15 snatches @ 95lb
800 meter treadmill
12 snatches @ 95lb
600 meter treadmill
9 snatchers @95lb
 29m 04s
Performed as RX
Justin Lilly 04/21/2016 Track None 8 Strict Pull-ups
20 Push ups
30 second Planks
1min rest (dont count for total time)		 8m 20s
Performed as RX
Justin Lilly 04/21/2016 Track None Run/jog 1 mile 8m 58s
Performed as RX
Justin Lilly 04/20/2016 Living Stone CrossFit None Back Squat:
E3MOM
10@ 145
10@ 160
8@ 175
8@ 185

Front Squat:
E3MOM
5@135
5@155
5@165
5@170

Finish with
2 Rds
30sec. Hollow Rocks
30sec. Knee up Sit-ups
30sec. mountain climbers
30sec. Open gate situps
30sec. flutter kicks.
30sec. rest
End with 800 meter run		 185 lbs
Performed as RX
Justin Lilly 04/19/2016 Living Stone CrossFit None E2MOM for 12mins
1 Full Snatch
1 Hang Snatch
1 High Hang Snatch
Work to HAP
65-75-85-95-105-115		 115 lbs
Performed as RX
Justin Lilly 04/19/2016 USAMMCE None Three rounds, 9-7- and 5 reps, for time of:
Bar Muscle-up
95 pound Squat snatch		 9m 35s
Performed as RX
Justin Lilly 04/18/2016 Living Stone CrossFit None 2RFT
80 Sit-ups
60 Squats
40 Box Step overs
20 Back Extensions (3 sec . hold)
10 Burpees jump lunges		 21m 35s
Performed as RX
Justin Lilly 04/17/2016 Hotel None Hotel Workout
Run treadmill 1mile, rest 1 min, run .25, rest 1 min, run .25.
Rest 2 min then For time
30-20-10
Sit ups
Air Squats
Push Ups		 5m 18s
Performed as RX
Justin Lilly 04/16/2016 Living Stone CrossFit None 90 sec. HS hold (not included in time)
2 RFT
25 American KBS 55 lbs
25 Hang cleans 95
25 Push Press
25 Dead lifts 185

After 2 rds Max plank (not included in time)		 22m 10s
Performed as RX
Justin Lilly 04/15/2016 Living Stone CrossFit None Not for Time
5 rounds
10 strict pull ups
Max L-sit hang
90 sec rest between rds

Wod: for time
15 Cal Row
75 Double-unders
30 Cal Row
50 Double-unders
30 Cal Row
75 Double unders
15 Cal Row		 15m 35s
Performed as RX
Justin Lilly 04/14/2016 Living Stone CrossFit None Push Press/ Push Jerk/ Split Jerk (3x4 E3MOM 15mins)
3 @ 105lb E2MOM
3 @ 125lb
3 @ 145lb E3MOM
3 @ 165lb HAP-Split jerk only

Push Jerk
then Max reps for 90 sec. @ 105lb		 19 reps
Performed as RX
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