CrossFit 2600

Workout of the day

Monday 18th February

Sumo Deadlifts E3MOM 6 x 3 3 rounds (rest 2 minutes between rounds) 20 double KB russian swings 20 2KB front rack reverse lunges 20  2KB abmat sit-ups

Saturday 16th February

“Whitten” 5 rounds for time: 22 KB swings (32/24kg) 22 box jumps 400m run 22 burpees 22 wall balls (9/6kg)

Friday 15th February

Every 5 minutes for 8 rounds: 45 sec max effort row for distance

Thursday 14th February

Every 2 minutes for 10 rounds: 1 snatch high-pull + 1 power snatch + 1 hang snatch   ”Amanda” for time: 9-7-5 muscle-ups snatches (60/40kg)

Tuesday 12th February

In teams of 3 3 rounds: 30 front squats (40/30kg) 30 hang power cleans 30 push jerks 100 calorie bike 2 rounds: 30 front squats (40/30kg) 30 hang power cleans 30 push jerks 100 calorie bike 1 round: 30 front squats (40/30kg) 30 hang power cleans 30 push jerks

Monday 11th February

E3MOM for 5 sets 6 Sumo Deadlifts 5 rounds 40 sec on/20 sec off med ball clean BB good-morning knee tuck (hang/rings/parralettes)

Saturday 9th February

E2MOM for 30 minutes 1) 400/300m row 2) 30 DB push press (22.5/15kg) 3) 60 double unders 4) 15 deadlifts (80/60kg)

Friday 8th February

15 minutes to build to a heavy 3 x front squat EMOM for 15 minutes: 30 double unders 3 front squats

Thursday 7th February

For total time: 1,2,3,…,10 Power Cleans (60/40kg) Bar Burpees REST 3 minutes 1 x Block Run

Wednesday 6th February

E3MOM for 7 sets Floor Press x 6 5 rounds: 30 sec on/off: BB biceps curl DB lateral raise 5 strict pull-ups