Friday

Lift:

Dead lift

Take 10 Minutes to warm up

5 reps at 40%, 50%, 60%

Every 3 Minutes

5 reps at 75%

3 at 85%

1 at 95% +9 reps,drop weight slightly if needed but try to get those extra reps!

stay at each percentage for 2 rounds

Wod

2 rounds of

30 sumo deadlift High pulls 115/75

20 Burpees

10 Strict Pull ups

Wednesday

Lift:

Clean

Warm up

5 reps at 40%, 5 at 50%, 5 reps at 60%

Emom for 3 minutes

4 reps at 75%

rest 1 minute

Emom for 3 minutes

3 at 80%

rest 1 minute

Emom for 3 minutes

2 a 85%

rest 1 minute

Emom for 3 minutes

1 at 90%

wod

10 Minute Amrap

15 Air squats

10 sit ups

Hero Wod Tuesday

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings (53,35)
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scroll for scaling options.
Post time to comments.

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.



Monday

Lift:

Back squat

warm up, take 10 minutes

5 reps at 40%

5 at 50%

5 at 60%

Every 3 minutes

5 at 75%

3 at 85%

1 at 95% + 9 reps (if needed drop the weight to get all 9 extra reps, but still challenging!!!)

spend 2 rounds at each percentage. With extra time in each 3 Minute block work on a gymnastics movement of your choice.

Wod:

21,15,9 of

Power snatch 115/75

Hand release Push ups

rest 2 Minutes

12,9,6,

Power snatch 135/95

Handstand push ups (if you arenโ€™t comfortable with this movement, stay with the hand reals push ups, but make them challenging)