Ted Kemen

Square crossfit

Benchmarks

Workouts
Fran4:38
Helen9:26
Grace:00
Isabel:00
Jackie7:46
Lifts
Back squat265 lbs
Deadlift365 lbs
Clean & Jerk185 lbs
Snatch135 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

01/02/2019
1.) Every 1:30 for 8 Rounds
1 Snatch @ 90% (If you fail, drop 5lbs)
2.) 5 Rounds
10 Assault Bike Cals
15 GHD Situps
20 Barbell Back Squats
*3.) 3 rounds
10 Snatch Balance with 2 second hold in basement 95/65
10 Back Extension
*4.) EMOM 8
40m shuttle (10m incriments)
10 Alternating Pistols
*5.) 5x500m Row
-Work on pacing; make all 5 rows within 3 sec of each other
01/07/2019
1.) Every 2:30 for 4 rounds
Clean & Jerk
3@75%, 2@80%, 1@85%, 1@90%,
2.) 12 min AMRAP
20 Wallballs 20/14lb
15 Cal Row
10 Toes To Bar
*3.) 3 Rounds
20 GHD Situps
10 GH Raises
*4.) 10-8-6-4-2
Lateral Box Step Overs 24/20”
Bar Muscle Ups
*5.) 2k Row For Time
01/09/2019
1.) Every 1:30 min for 4 rounds
Strict Press
3@75%, 2@80%, 1@85%, 1@90%
2.) 5 Rounds
10 Snatch (any style) 95/65lb
10 Burpees Over Bar
*3.) EMOM 5
3 Muscle Ups with 5 second hold on the top each rep
*4.) 5x5 Weighted Hip Extension
*5.) 3x10 Rear foot elevated split squats, each leg
-Use DB at your sides
-Increase load each round
01/10/2019
1.) 23 min AMRAP
10 Box Jumps 30/24"
10 Chest to Bar Pullups
10 GHD Situps
10 Sumo Deadlift High Pull 95/65lb
10 Cal Assault Bike
1 Legless Rope Climb
2.) 3 min Frog Stretch on yoga mat
3.) Partner Quad Smash
4.) Lat/trap lacrosse ball smash
01/14/2019
1.) 15 min to establish 1RM Strict Press
2.) 30-20-10
Double Unders
Goblet Squats 53/35lb
*3.) Banded Shoulder Mobility
*4.) With empty barbell:
12-9-6
High Hang Power Snatch
Squat Snatch
*5.) With LIGHT DB on shoulders:
3 Rounds
6 Alt. High Knee Side Lunges
6 Alt. DB Box Step Ups 20"
01/17/2019
1.) 25/20 Assault Bike Cals
25 Deadlifts 95/65lb
25/20 Assault Bike Cals
25 Overhead Squats 95/65lb
25/20 Assault Bike Cals
25 Alt. Front Rack Lunges 95/65lb
25/20 Assault Bike Cals
2.) Hamstring Supernova Smash
3.) Glute Supernova Smash
01/18/2019
1.) 20 Min to Establish 1RM Back Squat
2.) Death By:
Hang Power Clean 135/95lb
Shoulder to Overhead 135/95lb
-When you die, do burpees over bar equal to your last successful round, each minute until everyone dies
*3.) 3x10 Good Morning 75/55lb SLOWLY
*4.) 4 Rounds
10m Broad Jumps
30 Sec Pidgeon Stretch each side
*5.) 10-9-8-7-6-5-4-3-2-1
DB Bent Over Rows 20/15lb
DB Shrugs 60/40lb
01/21/2019
1.) Felix The Cat
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20")
9 Pull-Ups
9 Thrusters (95/65lb)
9 Toes-to-Bar
With a weight vest (20/14lb)
*2.) 3x10 Single Leg Glute Bridges (10 per side)
*3.) With a Partner
10 min AMRAP
One Partner does full round, then switch:
30 Double Unders
95lb Thrusters with men's bar, regardless of gender (Men do 15 reps/Women do 10)

01/23/2019
1.) Hammer
5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
*2.) 10-8-6-4-2
Slam Ball Throw and Catch 50/40lb
OH Lunge In Place with Slam Ball
*3.) 3 Rounds
10 Hip Extension
10 GH Raises

Whiteboard
18:47. Pull ups are stupid.
19:10 @ 75#
Scaled to 10 PU to work on butterflying. That was fun! Otherwise #strugglebus
23:38, 85#.
115#
Woof