CrossFit 2600

Workout of the day

Wednesday 15th August

NG Bench Press E3MOM 3 @ 75% 3 @ 80% 2 @ 82.5% 2 @ 85% 1 @ 87.5% 1 @ 90% 3 rounds: 10 b/over DB kickbacks 10 hanging leg raises 30 sec GHD supine hold 10 DB alternating curls 30 sec MAX power ball slams

Tuesday 14th August

30 minute AMRAP In teams of 2, alternate movements: 50 Air Squats 40 KB Swings 30 Shoulder to Overhead (42.5/30kg) 20 Bar Burpees 10 Strict Pull-ups

Monday 13th August

Deadlifts E3.5MOM 3 @ 75% 3 @ 80% 2 @ 82.5% 2 @ 85% 1 @ 87.5% 2 @ 90% 3 sets: 10 x Goblet Squats 6 x BB Rollout 10 x Kneeling Slam (R) 10 x Kneeling Sla (L)

Saturday 11th August

5 rounds for time: 4 DB Snatch L Arm (32.5/25kg) 4 DB Snatch R Arm (32.5/25kg) 8 Thrusters (60/40kg) 200m Run

Friday 10th August

E2MOM for 6 minutes: 2 x High Hang Cleans E2MOM for 6 minutes: 2 x Hang Cleans E2MOM for 6 minutes: 2 Clean Lift-offs + 2 Cleans   For time: 1000m Row 30 Bar Burpees 15 Hang Power Cleans (70/50kg)

Thursday 9th August

In Pairs 12 rounds for time, alternate complete rounds: 200m run/35/25cal row/35/25 cal bike 15 KB swings (24/16kg) 9 pull-us

Wednesday 8th August

NG Bench PressĀ  2 x 5 @ 70% 2 x 5 @ 75% 2 x 5 @ 80% 4 sets (rest 2 minutes between sets): DB strict press MAX reps DB push press MAX reps + MAX pull-ups  

Tuesday 7th August

“Fight Gone Bad” 3 rounds for max total reps (rest 1 minute between rounds) 1 minute of each: Wall Balls (9/6kg) Sumo Deadlift High Pulls (35/25kg) Box Jumps (20 inches) Push Presses (35/25kg) Row for calories

Monday 6th August

Deadlifts E3MOM: 2 x 5 @ 65% 2 x 5 @ 70% 2 x 5 @ 75% 4 sets: 8 x 2KB Front Rack Squat 10 x Box Glute Bridge 12 x Wallballs (9/6kg) 14 Bicycles

Saturday 4th August

Complete as many rounds and reps as possible in 40 minutes: 400m run 40 double unders 20/15 cal bike 40 double unders 40/30 cal row