CrossFit 2600

Workout of the day

Friday 28th June

Every 2 minutes for 14 minutes: 1 power snatch + 1 overhead squat For time: 50 burpees over the DB 50 alt DB snatches (22.5/15kg) EMOM for 9 minutes: 1) 45 sec tuck-ups 2) 45 sec reverse snow angels 3) 45 sec hip raise complex

Thursday 27th June

“Fight Gone Bad” 3 rounds for max reps: wall balls (9/6kg) sumo deadlift high-pulls (35/25kg) box jumps (20″) push press (35/25kg) row (calories)

Wednesday 26th June

25 minutes to find a MAX MG pause bench press 4 rounds: 8 single arm press 8 single arm row 4 turkish get-ups 8 burpee pull-ups

Tuesday 25th June

For time: In teams of 3 with only one person working at a time 1000m row 30 strict HSPU 50 pull-us 1000m ski 30 strict HSPU 50 pull-ups 100 cal bike 30 strict HSPU 50 pull-ups

Monday 24th June

25 minutes to find a MAX HB pause back squat 4 rounds: 15 KB swings (32/24kg) 12 alt front rack lunges (60/40kg) 10 v-ups

Saturday 22nd June

Every 4 minutes for 32 minutes for max loads: 20/15 cal 3 power cleans 3 muscle-ups

Friday 21st June

Every 2 minutes for 14 minutes: 2 squat clean thrusters 16 minute AMRAP: 15/10 cal 20 single arm thrusters (22.5/15kg) 20 box step ups (DB in goblet hold)

Thursday 20th June

In teams of 2, one partner working at a time, 2 rounds for time: 25 pull-ups 50 wall balls (9/6kg) 100 double unders 50 wall balls (9/6kg) 25 pull-ups

Wednesday 19th June

MG pause bench press E4MOM 2 x 4 2 x 3 2 x 2 3 rounds: 8 single arm press 8 single arm rows 5 deadballs 8 burppe pull-ups

Tuesday 18th June

In teams of 5 with only one team mate on any one station, complete as many rounds and reps of possible in 30 minutes of: 1) 10 BB strict press (50/35kg) 2) 20/15 cal bike 3) 30 box jumps 4) 40 push-ups 5) rest