CrossFit 2600

Workout of the day

Monday 17th December

CROSSFIT TOTAL

Saturday 15th December

For time: Block run 40 x KB swings (24/16kgs) 40 x single arm thrusters (24/16kgs) 40 x KB swings (24/16kgs) Block run

Friday 14th December

20 minutes to build to a heavy snatch Then: Four sets for max reps/cals: 60 seconds of assault bike (cals) 30 seconds of power snatches (60/40kgs) Rest 3 minutes

Thursday 13th December

For time: 21 power cleans(50/35kg) 12 HSPU 3 rope climbs 200m run 12 HSPU 3 rope climbs 21 power cleans (50/35kg) 12 HSPU 3 rope climbs

Wednesday 12th December

25 minutes to build to a MAX strict press 5 rounds: 40 sec DB floor press 20 sec rest 40 sec DB hammer curl 20 sec rest 40 sec tuck-ups 20 sec rest

Tuesday 11th December

In teams of 3 AMRAP in 30 minutes: 1) 10 box jumps + 5 pull-ups 2) 10 burpees + 5 DB ground to overhead 3) 200m run (9/6kg)

Monday 10th December

25 minutes to build to a MAX deadlift 5 rounds: 40 sec goblet squats 20 sec rest 40 sec box jumps 20 sec rest 40 sec plate raise sit-ups 20 sec rest

Monday 3rd December

Deadlift E3.5MOM 2 x 3 @65%/70% 2 x 2 @75%/80% 2 x 1 @ 85%/90% 5 rounds: 30 sec pause goblet squats 30 sec rest 30 sec box jumps 30 sec rest 30 sec plate twists 30 sec rest

Saturday 8th December

HB Pause Back Squats E3MOM 5 x 5 @ 75% 5 rounds for time: 400m run 40 double unders 10 BW bench press

Friday 7th December

Thrusters E3MOM 5-5-4-4-3 For time: 21-15-9 Alt DB snatches (22.5kg) Pull-ups