CrossFit 2600

Workout of the day

Monday 21st August

HB Back Squat E3MOM 3 rounds of: 8 @ 55% 6 @ 55% 4 @ 75% Assistant Work 5 rounds: 30 sec Tuck-ups 30 sec Rest 30 sec Single Leg KB Deadlifts 30 sec rEst 30 sec Kneeling Plate Hold 30 sec Rest

Saturday 19th August

17.5 10 round for time: 9 Thrusters (42.5kg/30kg) 35 Double Unders

Friday 18th August

5 rounds for time: 10 Power Cleans (60/40kg) 10 Lateral Bar Burpees 10 Pull-ups

Thursday 17th August

“Nate” 20 minute AMRAP: 2 muscle-ups 4 Handstand Push-ups 8 KB Swings (32/24kg)

Wednesday 16th August

25 minutes to find a 1RM NG Bench Press Assistant Work 5 rounds: 40 sec elevated ring rows 20 sec rest 40 sec bent-over flys 20 sec rest 40 sec DB tricep extension 20 sec rest  

Tuesday 15th August

For total calories: 4 x 2 minutes max calorie row 2 x 2 minutes max calorie assault bike REST AS NEEDED

Saturday 12th August

Partner WOD 21-15-9 Slams (9/6kg) Abmat Sit-ups 21-15-9 Pull-ups Thrusters (20/15kg) 21-15-9 Broad Jumps Back Squats (20/15kg)

Friday 11th August

12 minute AMRAP: 1-2-3-4-5-, … Muscle-ups 5-10-15-20-, … Med Ball Cleans (9/6kg)

Thursday 10th August

24 minute EMOM: 1) 15/10 calorie Row 2) 5 DB Burpee Step-overs 3) 30 Double Unders + 6 Toes to Bar 4) 12 Slams (9/6kg)

Wednesday 9th August

NG Bench Press E4MOM: 2 x 4 @ 80% 2 x 3 @ 85% 2 x 2 @ 90% Assistant Work  5 rounds: 30 sec Elevated Ring Rows 30 sec Rest 30 sec Bentover Flys 30 sec Rest 30 sec DB Tricep Extensions 30 sec Rest