Jamie Kemen

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Benchmarks

Workouts
Fran8:59
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat200 lbs
Deadlift265 lbs
Clean & Jerk125 lbs
Snatch95 lbs
Front Squat155 lbs
Overhead Squat110 lbs

WODS

03/04/2019
1.) EMOM 5
1 Overhead Squat @ 90%
2.) For Time:
50 Double Unders
25 Front Squats 95/65lb
40 Double Unders
20 Front Squats 135/95lb
30 Double Unders
15 Front Squats 155/105lb
20 Double Unders
10 Front Squats 185/125lb
*3.) EMOM 5
1 Bench @ 90%
*4.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
03/11/2019
1.) Every 2 min for 4 rounds
10 Pause Front Squats @ 50%
2.) 15 Rounds
2 Burpee Box Jumps 36/30"
2 Burpee Muscle Ups
*3.) Every 2 min for 4 rounds
10 Power Cleans from Hang Blocks @ 50%
*4.) 300 Double Unders - Every time you break, do 10 Air Squats
03/13/2019
1.) Every 2 min for 4 rounds
10 Pause Back Squat @ 50%
2.) 3 Rounds
10 Snatch Balance 75/55lb
12 Toes To Bar
14 Push Up
*3.) Every 2 min for 4 rounds
10 Strict Press @ 50%
*4.) 7 min
:30 = 20 Broad Jump
:30 = 3 Strict Pullups
03/14/2019
1.) Every 2:30 for 4 rounds
10 Clean & Jerk (Touch 'n Go if you can) @ 50%
2.) With a Partner:
16 Rounds
100m run/125m row
5 Burpees 
1 Muscle Up
-One athlete does full round, then the other goes
-Each athlete does 8 rounds total
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats, Each
10 DB Bent Over Rows with 1 sec pinch at top
-Start light your first round and work up in weight
*4.) 1000m Row
3 SUPER powerful pulls every 100m, then medium effort.
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