CrossFit 806 Borger – CrossFit

Benchmark

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*scale as needed

Strength

Shoulder to Overhead (Heavy Single)

CrossFit 806 – CrossFit

Metcon

Metcon (Time)

4 Rounds:

20/16 Calorie Row

15 Dumbbell Front Squats (50’s/35’s)

Rest 1 Minute between Rounds
*scale as needed

Endurance

800m Run (Time)

Max Effort 800m Run
*sub 60/40 calorie assault bike if needed

**800m run= 400m run twice

CrossFit 806 – CrossFit

Strength

Build to a Heavy Complex of:

3 Deadlifts + 2 Hang Squat Cleans

Metcon

Metcon (Time)

15 Clean and Jerks (95/65)

20 DB Hang Clean and Jerks (5R/5L) (50/35)

15 Clean and Jerks

Adv: Barbell (135/95) Dumbbell (70/50)
*scale as needed

CrossFit 806 Borger – CrossFit

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

30 Minute AMRAP:

1 Minute Row

1 Minute Bike

1 Minute Rest
*score is max calories between both machines

**athletes will switch every minute

CrossFit 806 Borger – CrossFit

Accessory Work

4 Rounds not for Time:

15 PVC Sit Ups

8 Single Leg Kettle bell Deadlifts per Leg

5 Strict Pull Ups

*scale as needed

Metcon

Metcon (Time)

5 Rounds:

3 Power Snatch (Heavy)

12 Russian Kettlebell Swings (70/53)

15 Hand Release Push Ups

(Adv: Handstand Push Ups)
*scale as needed

CrossFit 806 – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

Teams of 3

150 Yard Sled Push (Heavy)

50/40 Calorie Assault Bike

40 Synchro Toes to Bar

21 Sandbag to Box (48/40) (150/100)
*scale as needed

**2 athletes work at a time on toes to bar while 1 rests

***athletes switch as needed

CrossFit 806 Borger – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

30 Double Unders

15 Toes to Bar

8 Burpees Box Jumps
*scale as needed

Strength

Clean (Heavy Single)

Clean Water event is coming up January 25th!

CrossFit 806 – CrossFit

Strength

Back Squat (1 Rep Max)

Metcon

Metcon (Time)

5 Rounds:

200m Run

12 Overhead Squats (95/65)

10 Bar Facing Burpees
*sub front squats if needed

**scale as needed

CrossFit 806 – CrossFit

Gymnastics

8 Minute EMOM:

Minute 1: 5-10 Strict Handstand Push Ups or 10-15 Dumbbell Z Press

Minute 2: 30ft Handstand Walk or 50ft Overhead Dumbbell Carry

*scale as needed

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP:

4 Alternating Dumbbell Snatch (50/35)

4 Ring Dips

6 Alternating Dumbbell Snatch

6 Ring Dips

8 Alternating Dumbbell Snatch

8 Ring Dips

Etc…

(Adv: (70/50) + Ring Muscle Ups 2-4-6-8-etc…)
*scale as needed

CrossFit 806 – CrossFit

Benchmark

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
(135/95)

*scale as needed