Wednesday 17, October 2018

Warm up
Coach led

 Ready
Olympic lift prep

Strength
Power Snatch
3x5 @ 70%

Metcon
“Dork”
6x
60 Double unders
30 KB swings 24/16kg
15 burpees

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.

Tuesday 16, October 2018

Warm up
Coach led

Ready
50 banded KB swings - YES really
50 banded knee push outs
50 banded hip thrust

Strength
Hatch Program
Day 1 - Week 1
Back squat
Front squat
You have the reps and %

 Metcon
12 min EMOM - EVERY 2 minutes
5 HSPU
10 deadlifts 102.5/80kg
Remainder of time max rep box jumps 24/20
Score = # of box jumps

Monday 15, October 2018

Warm up
Coach led

Ready
Olympic lift prep

Strength
Power Clean
3x5 @ 70%

Push jerk
3x5 @ 60%

Metcon
20 min Alternating EMOM
Odd - 3 clean and jerks 70/50kg
Even - max rep burpee pull ups
Score = number burpee pull ups

Friday 12, October 2018

Warm up
Coach led

Ready
5x
250m row sprint 30 sec rest
Log best time

Strength
Shoulder Press
Find your 3 rep max

Metcon

21-15-9

Deadlifts 60/42.5kg

HSPU

Hang cleans

Toes 2 Bar

Thursday 11, October 2018

Warm up
Coach led

Ready
5 min 30 sec on 10 sec off
Front rack hold - NO BELT 110% of your FS max

Strength
Front Squat
Find your 3 rep max
IF YOU DON'T HAVE YOUR 1 REP - YOU MUST

Metcon
800m run
100 KB swings
800m run

Wednesday 10, October 2018

Warm up
Coach led

Ready
5x
10 GHD sit ups
10 GHD back extensions
10 GHR - glute ham leg raises use a PVC pipe if necessary

Strength
Deadlift
3 rep max double over hand hook grip
DON'T PUSS OUT

Metcon
5x
10 OHS 60/42.5
10 burpee over the bar
15 box jumps

Tuesday 9, October 2018

Warm up
Coach led

Ready
5 min
30 sec on 10 sec off
Back squat HOLD - NO BELT 130% of max

Strength
Back Squat
Find your 3 rep max
IF YOU DON'T HAVE YOUR 1 REP - YOU MUST

Metcon
12 min AMRAP
2 DB snatch 50/35lb (1 and 1)
2 Pull ups
4
4
6
6 and so on until time is up
Score is last COMPLETE couplet

Monday 8, October 2018

Warm up
Coach led

Ready
2000m row for time

Strength
Jerk
Find your 3 rep max
Find your 1 rep max

Metcon
10x
10 double KB thrusters 24/16kg
20 double unders

Friday 5, October 2018

Warm up
Coach led

Ready
25 thrusters Light
25 evil wheels

Strength
Front Squat
Find your 1 rep max

Metcon
10x
100 m sprint
10 goblet squats 32/24kg
10 KB swings 32/24kg

Thursday 4, October 2018

Warm up
Coach led

Ready
Oly warm up

Strength
Snatch
Find your 1 rep max
Catch in the hole - you might find both power and full :-)

Metcon
5 HSPU
5 pull ups
10 ring dips
10 pull ups
15 HSPU
15 pull ups
20 ring dips
20 pull ups
15 HSPU
15 pull ups
10 ring dips
10 pull ups
5 HSPU
5 Pull ups

Wednesday 3, October 2018

Warm up
Coach led

Ready
5 min AMRAP
10 push ups
20 KB swings - med weight
30 lunges e/s no weight
JUST move - this is just getting you prepared for Strength

CrossFit Total"
Strength
Total Weight Moved Of:
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
Finding your 1 rep max of each - technically it is a three attempt to find it. We are a little more lax because I wont a TRUE max, so if you have more in he tank for a fourth rep DO IT!!!!
This portion should take a majority of the class

Metcon - should not have time or need this after TOTAL
Run 800m
2-3 times - ONLY IF YOU FEEL like you didn't kick your own ass on the STRENGTH
Rest the amount of time it took you to run prior

Tuesday 2, October 2018

Warm up
Coach led

 Ready
5 min medicine ball burpee circle

Strength

Bench Press

Find your 1 rep max 

Metcon

3x

25 DB push jerks 50/35lb

50 double unders

25 weighted step ups 50/35lb

50 double unders

15 min cap

Monday October 1, 2018

MAX WEEK - be here!

Warm up
Coach led

Ready
Olympic lifting prep
Drills-position

Strength
Power Clean
15 mins work up to a 1 rep max

Strength
Squat Clean
10 mins work up to a 1 rep max
YOU SHOULD HAVE TWO SEPARATE MAX #’S TODAY

Metcon
Saved by the barbell - CF Main site
3x
1 minute burpees
1 minute wall ball 20/16lb
1 minute deadlifts 50/35kg
1 minute med ball sit-ups (ball touches ground over head and past feet)
1 minute hang power clean 50/35kg
1 minute rest
Score = total reps all moves all 3 rounds