Ted Kemen

Square crossfit

Benchmarks

Workouts
Fran4:38
Helen9:26
Grace:00
Isabel:00
Jackie7:46
Lifts
Back squat225 lbs
Deadlift365 lbs
Clean & Jerk185 lbs
Snatch135 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

05/01/2017
1.) Every 2 minutes for 10 minutes 3 Front Squat, add load each round
note: spend exactly 10 minutes to work up to your first triple
2.) Over the Top
14 minute AMRAP
50 cal Row
40 Dumbbell Cleans 50/35lb
30 cal AirAssault
20 Bar Muscle Ups
*3.) for time:
15 Axle Power Cleans 225/155lb
note: scale with 205/145, 185/135, 155/115
*4.) Bench Press 3-3-3-3-3, add load each round rest as needed
*5.) 3 rounds
15 Back Extension
15 Hip Extension
15 Reverse Hyper
05/04/2017
1.) Overhead Squat every 2 minutes 10-8-6-4-2-2-1, add load each round 
2.) Toss of the Dice
20 minute AMRAP
Run 200m
20m Handstand Walk
20 Pull-ups
*3.) 5 rounds
1 Clean 275/195lb
20m Yolk Carry 45's+25's/45's
*4.) 50 Toes to Bar for time
05/05/2017
1.) Deadlift 3-3-2-2-1, Every 3 minutes
2.) Saigon
21-15-9
Thruster 95/65lb
Box Over 24/20"
Cal Row
Note: Goal is to not set the Barbell down during the thrusters. Pick load accordingly. 
*3.)15 min AMRAP
10 Hip Ext
10 Back Ext
10 Free Standing Handstand Push-up 
*4) 50 DB Strict Press 50/35lb for time
05/08/2017
1.) Every 2 minutes Clean & Jerk 5-3-3-1-1-1-1-1, add load each round and the 5-3-3 are not touch and go. don't do touch and go. seriously. 
2.) Sometimes
25/100-20/75-15/50-10/25
Overhead Squat 75/55lb
Double Unders
*3.) 12 minute AMRAP
20m Handstand Walk
10 Freestanding Handstand Push-ups
note: if you're not told that a coach thinks you're going to kill yourself practice trying to actually walk. Scale fshspu with tripod to headstand. (these are really good to learn how to do well) 
*4.) 100 Medball V-ups 20/14lb
05/11/2017
1.) 15 minute AMRAP
20 Wall Squats
20 Walking Lunge
20 Hollow Rocks
20 Broad Jump
note: just keep moving.
2.) Ih Dee ought
30 minute cap
Run 3 miles
100 cal AirAssault 
3.) 21-15-9
Front Squat 95/65lb
Toes to Bar
4.) 5 rounds
10 Bent Over Row
7 Back Extension
note: if you're not sure about your back ext or the row just ask and we'll fix you right up!
05/12/2017
1.) 7 minutes up the Back Squat Ladder:
5 reps @ 135/95, 185/135, 225/155, 275/195, 315/225, 365/255, 405/285
2.) Blue
10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters 50/35lb
Burpees to 6" reach
*3.) 5 rounds for time:
20m Handstand Walk
40m Sprint
*4.) Accumulate 2 total minutes Parallette L-Sit, every time you break 10 Strict Toes to Bar

05/22/2017
1.) Every 2 minutes for 14 minutes 1 Power Clean -> 5 Front Squat -> 1 Split Jerk
2.) CrossFit HQ WOD 170512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95/65-lb. overhead squats, 10 reps
*3.) for time:
3 rounds
20 Log Lunges, Alternating legs
5 Strict Muscle Ups
*4.) for time:
100 Dubbs
50 Handstand Push-ups
100 Double Unders

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