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

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
03/12/2019
1.) Every 2 min for 4 rounds
10 Snatch (Touch 'n Go if you can) @ 50%
2.) For Time:
10 Bar Muscle Ups
20ft HS Walk
20 Pistols
20ft HS Walk
16 Pistols
20ft HS Walk
12 Pistols
20ft HS Walk
8 Pistols
20ft HS Walk
4 Pistols
10 Bar Muscle Ups
*3.) Every 2 min for 4 rounds
10 Deadlift @ 50%
*4.) 3x10 Barbell Bent Over Row
-Add load each round
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.
03/18/2019
1.) Every 2 min for 4 rounds
7 Pause Back Squat @ 60%
2.) Every 2 min for 5 rounds with :30 rest
8 Thrusters 135/95lb
Max Assault Bike Cals with remaining time
-Don't reset the bike ever
(Set clock for 5 rounds of 2:00/:30)
*3.) 15-12-9
GHD Situp
Burpees
-FAST FAST FAST
*4.) With a Partner:
7 min AMRAP - Athletes work simultaneously, then switch places
A: 5 HSPU
B: 5 Alt. DB Snatches 50/35
A:10 HSPU
B: 10 Alt. DB Snatches
Continue up ladder, adding 5 reps per round
Whiteboard