Start around 50-60% of your 1RM deadlift, tempo>load
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 18/12 Calories Echo Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10 Burpee Box Jump over
Minute 4 – :50 Bear Hug 150/100
Minute 5 – Rest
Alternative to the sandbag hold sharing is a double kettlebell front rack hold.
No dropping, bar must remain in the hands and not move below the knees after the initial liftoff.
12 minutes.
Four rounds for time
400m run
50 Squats
With a partner
AMRAP in 21 minutes
30 Calorie row
15 Handstand push-ups
9 Power clean 175/115lb
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees
Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
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.
To learn more about Dork click here
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Stand at the front edge of a box or bench. Step off to drop and land on both feet together, absorbing the force with a bend of the knees and hips but arresting the downward motion quickly. With as little time in contact with the floor as possible, immediate rebound into a maximal height jump onto a box or straight up.
If this is you first time with similar rebounding movements, just work on landings without the jump. Progress to higher initial drops. Only when you’re comfortable with the landing should you begin jumping out.
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
For time
50/40 Cal Echo bike
50 Alternating pistol squats
50 Toes to bar
12 Minute cap
Do not let your hands rip today!
Modification tip: If you can not pistol, use the 20/14 Medball step up variation from 20.4
