CrossFit 2600

Workout of the day

Thursday 22nd August

Deadlift E3MOM 8 @ 30% 5 @ 50% 3 @ 70% 1 @ 80% 6-8 @ 75% Complete as many rounds an reps as possible in 15 minutes of: 45 sec double unders 30 HR push-ups 15 C2B pull-ups

Wednesday 21st August

25 minutes to find a MAX tempo MG bench press 3 rounds not for time: 5 ring dips 15/12 cal row AFAP 30 sec prone GHD plank hold 30 sec kneeling plate hold

Tuesday 20th August

10 rounds for reps of: 30 sec plate burpees 30 sec rest 30 sec thrusters (40/30kg) 30 sec rest E3MOM for 18 minutes: 60m front rack KB carry 5-10 GHD sit-ups

Monday 19th August

25 minutes to find a MAX tempo back squat 3 rounds not for time: 2 rope climbs 10 single leg v-ups 10 suitcase step-ups 20 rope slams

Saturday 17th August

“Christine” 3 rounds for time: 500m row/ski/run 12 body weight deadlifts 21 box jumps

Friday 16th August

20 minutes to find a max push press For time: 1000m/800m row/ski 50 alternating pistols 50 alt DB snatches (22.5/15kg) 50 goblet squats

Thursday 15th August

Every 5 minutes for 30 minutes for times: 10 strict pull-ups 15 toes to bar 20 HR push-ups 25 wall balls (9/6kg)

Wednesday 14th August

Tempo MG Bench Press E3.5MOM 1 x 5 2 x 4 2 x 3 2 x 2 3 sets: 5 burpee pull-ups 10 L-sit DB strict press 15 plate twists

Tuesday 13th August

In teams of 5 with only one team mate per station, complete as many rounds and reps as possible in 30 minutes: 1) 20/15 cal bike 2) 15 power cleans (60/40kg) 3) 300/250m row 4) 30 KB swings (24/16kg) 5) rest

Monday 12th August

Tempo Back Squats E3.5MOM 1 x 5 2 x 4 2 x 3 2 x 2 3 sets: 15 KB/DB deadlifts 12 GHD hip extensions 30 sec hanging/ring knee raise