CrossFit 2600

Workout of the day

Monday 23rd October

HB Back Squat 3 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% Assistant Work 5 Rounds 40 sec on/20 sec off: Alt KB Front Rack Lunge Wall Balls Dish Hold

Saturday 21st October

A) For time: 60 Alternating Pistols 50 Wall Balls 40 Box Jumps 30 Deadlifts (80/60kg) 20 Power Cleans (80/60kg) 10 Front Squats (80/60kg) B) 3 x 5-15 GHD Sit-ups Run 400m after each set

Friday 20th October

A) E2MOM for 10 rounds: 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch B) 12 minute AMRAP: 6 Hang Snatch 12 Toes to Bar 15 Slams (9/6kg)

Thursday 19th October

5 rounds for time: 400m Run 15 Left Arm DB Snatch 15 Right Arm DB Snatch

Thursday 19th October

5 rounds for time: 15 Left Arm DB Snatch 15 Right Arm DB Snatch

Wednesday 18th October

MG Bench Press 1 x 5 @ 45% 1 x 5 @ 55% 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5+ @ 85% Assistant Work 5 rounds of 30 sec on/off: DB Hammer Curl & Press Elevated Ring Rows Butterfly Sit-ups

Tuesday 17th October

7 rounds 4 minute AMRAP in pairs: 20 Wall Balls (9/6kg) 20 Sumo Deadlift High-Pulls (35/25kg) 20 Box Jumps 20 Push Press (35/25kg) 20 cal Row (rest 1 minute between rounds)

Monday 16th October

HB Back Squats 1 x 5 @ 45% 1 x 5 @ 55% 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5+ @ 85% Assistant Work 5 rounds of 30 sec on/off: Alternating Front Rack KB Lunges Wall Balls Arch Snaps

Friday 13th October

E2MOM for 14 minutes: 1 Power Clean + 2 Front Squats 14 minute AMRAP in pairs: 3,6,9,… Handstand Push-ups Power Cleans (50/35kg)

Thursday 12th October

With a running clock 0-14 minutes: 21-15-9 Thrusters (42.5kg/30kg) Bar facing Burpees 14-30 minutes: Block Run 8 Rope Climbs Block Run