08.01.19 THURSDAY

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CrossFit

STRENGTH/SKILL
1: Wide Stance Box Squats (5 x 5 every 90s.)
2) KB Squat Jumps: 1/4 x 5. Rest 60s.
METCON
3 Rounds for total time:
20 Deadlifts (225, 155)
20 T2B

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07.31.19 WEDNESDAY

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CrossFit

METCON

AMRAP 20 w. a partner:
400 Meter Run
*Max Reps of:
20 Walking Lunges (BW)
20 Power Snatch (75, 55)
*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet

Rx+:(95, 65)

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07.30.19 TUESDAY

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CrossFit

STRENGTH/SKILL
Bench Press (For Speed: 9 x 3 @55% of 1RM, every 60s)
METCON
3 RFT:
15 Strict Pull-ups
15 Burpee Box Jumps w. step down (24, 20)
15/12 Calorie Row

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>07.29.19 MONDAY

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CrossFit

STRENGTH/SKILL
Wide Stance Box Squats (3RM)
METCON
Barbell Complex of:
4 Rounds:
8 Deadlifts (95, 65)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Goodmornings
8 Bent-over Barbell Rows

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07.27.19 SATURDAY

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CrossFit

BENCHMARK METCON
“Chesna”

Hero WOD to honor Michael Chesna, a local police officer killed in the line of duty on July 15th, 2018.

Michael Chesna was a police officer in Weymouth, MA, a department in which several of my friends and one of my family members currently serve. Officer Chesna served two tours of duty, receiving a Purple Heart. He is survived by his wife and two young children.

Officer Chesna was 42 years old. His shift was almost over on the day he was killed. Challenge yourself with this workout and remember those who keep us safe.

AMRAP 30 w. a partner:
Buy in:
209 Double Unders split however
Then,
Remaining time AMRAP:
7 Power Snatch (135, 95)
15 Thrusters (135, 95)
18 Calorie Row

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07.26.19 FRIDAY

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CrossFit

STRENGTH/SKILL
6-12-25 Protocol
3-4 Rounds of:
6 Close Grip Chin-ups
12 DB Hammer Curls
25 Banded Facepull-aparts
METCON
AMRAP 12:
90 Ft. Overhead KB Carry (right)
90 Ft. Overhead KB Carry (left)
15 DB Rollback Triceps Extensions 
15 Banded Triceps Pushdowns

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07.25.19 THURSDAY

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CrossFit

STRENGTH/SKILL
1: Banded Sumo Deadlift (6 x 3 @60%)
2: Seated Dynamic Box Jumps: 8 x 3
BENCHMARK METCON
“Karen”
For Time: 
150 Wall-Ball Shots, 20# / 14#

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07.24.19 WEDNESDAY

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CrossFit

METCON

EMOM 30:
Minute 1: 45s Row moderate pace
Minute 2: 45s DB Hang Power Snatch (50, 35) (Alt. sides however client sees fit)
Minute 3: 45s Barbell Rows (95, 65)
Minute 4: 45s Bike moderate pace
Minute 5: 45s Single Unders
Minute 6: 45s Hollow Rocks

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07.23.19 TUESDAY

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CrossFit

STRENGTH/SKILL
Bench Press (Speed + Challenge Set: 6×3@50%, then 1xMax Reps)
METCON

For time:
Buy in:
100 Double Unders
Then,
50 DB Renegade Rows (50, 35) (total reps)
50 KBS (53, 35)
50 Straight Leg Raises
50 DB Push Press (50, 35)
50 Burpees
“Cash-out”
100 Double Unders

Rx+:(50 C2B Pull-ups for Renegade Rows)

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07.20.19 SATURDAY

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CrossFit

METCON
AMRAP 28 w. a partner:
300 Double Unders
200 Cal Row (3000m Row or 2400m Run)
100 Med Ball Cleans (20, 14)

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