CrossFit 2600

Workout of the day

Saturday 16th November

“Ricky” 20 minute AMRAP 10 pull-ups 2KB deadlift (32/24kg) 8 push press (60/40kg) In teams of 5 15 minute MAX cal bike After each effort complete: minutes 1- 5: 6 slams + 1 rope climb minutes 6-10: 6 slams + 12 v-ups minutes 11-15: 6 slams + 20 single leg v-ups

Friday 15th November

20 minutes to find a 1RM front squat 3 rounds for time: 400m run 8 front squats (80/60kg)

Thursday 14th November

Strict Gymnastics Volume For time: 50 cal Ski/Row 40 TTB 30 plate burpees 20 DB thrusters 10 bar muscle-ups

Wednesday 13th November

25 minutes to find a MAX MG pause bench press 12 minute EMOM: 1) 45 sec ring push-ups 2) 45 sec abmat sit-ups 3) 45 sec band pull-aparts 4) 45 sec ski

Tuesday 12th November

30 minute AMRAP In pairs, alternate complete rounds: 15 cal row/ski 12 deadlifts (70/50kg) 9 hang power cleans (70/50kg) 6 shoulder to overhead (70/50kg)

Monday 11th November

Max Pause back squat

Saturday 9th November

OPEN WOD 20.5

Friday 8th November

Every 2 minutes for 16 minutes 1 high hang snatch + 1 OHS In pairs, complete 5 rounds each (alternate complete rounds) 250m row/ski 10 pull-ups 5 overhead squats

Thursday 7th November

Gymnastic Volume Training EMOM for 10 minutes E8MOM for 32 minutes 400m run 12 Alt DB Snatches (22.5/15kg) 20/15 cal bike/ski/row 8 power cleans (60/40kg)

Wednesday 6th November

MG pause bench press E4MOM 2 x 4 2 x 3 2 x 2 EMOM for 12 minutes: 1) 45 sec NG push-ups 2)45 sec single leg v-ups 3) 45 sec BB curl & press 4) 45 sec burpee pull-ups