CrossFit 806, CrossFit 806 Borger – CrossFit

Weightlifting

Hang Snatch (3-3-3-3-3)

*increase weight each set

Metcon

Metcon (Time)

100 Air Squats

4 Rope Climbs

75 Air Squats

3 Rope Climbs

50 Air Squats

2 Rope Climbs

25 Air Squats

1 Rope Climb
*scale as needed

CrossFit 806, CrossFit 806 Borger – New You

Metcon (Time)

5 rounds for time

15 wall balls

300 m row

5 burpees

CrossFit 806, CrossFit 806 Borger – New You

Metcon (Time)

20 Cal assault bike (scale down if needed)

20 sumo deadlift high pulls

20 lunges

20 pushups

20 lunges

20 sumo deadlift high pulls

20 cal assault bike

CrossFit 806, CrossFit 806 Borger – CrossFit

Benchmark

Dork (Time)

6 Rounds:

60 Double Unders

30 Kettlebell Swings (53/35)

15 Burpees
Boston firefighter Michael Kennedy, 33, died fighting a nine-alarm fire on March 26, 2014.

CrossFit 806, CrossFit 806 Borger – CrossFit

*we will draw names for the teams of 2 and 3 before the first event
**athletes can pick their own weights for all three events

Metcon (AMRAP – Reps)

Event 1:

3 minute AMRAP:

60 Sandbag Squats

Max Effort Wall Balls
*athlete will hold a sandbag and perform 60 squats

**after the 60 sandbag squats, athlete will complete as many wall balls as possible until the clock says 3:00

***score total number of squats: sandbag squats and wall balls

****athletes can choose their own weight

Metcon (Time)

Event 2:

“Partner Workout”

3 Rounds:

20 Dumbbell Snatch (synchronized)

20 Calorie Ski (10 Calories each)
*athletes have to hold their dumbbell above their head, with their elbow locked out, at the same time

**athletes will switch after 10 Calories on the Ski Erg

***athletes can choose their own weight

Metcon (Time)

“Team of 3”

100 Calorie Bike (switch every :30sec)

180 Kettlebell Deadlifts (switch every 15 reps)

60 Burpee Box Jumps (switch every 5 reps)
*females will remove 10 Calories from their teams 100 Calories

**example: a team with (1) male and (2) females will do 80 Calories on the bike, not 100 Calories

***athletes will perform deadlifts hold a kettlebell in each hand

****athletes can choose their own weights and height of box to use

CrossFit 806, CrossFit 806 Borger – CrossFit

Benchmark

Metcon

10 Rounds:

10 Calorie Row

8 DB Push Press (Adv: 20ft Handstand Walk)

6 Pull Ups (Adv: 3 Bar Muscle Ups)

*scale as needed

Max Effort Pull Ups

CrossFit 806 Borger – CrossFit

Strength

Floor Press (7RM)

Metcon

Metcon (Time)

4 Rounds:

400m Run

200m Farmer Carry (50/35)
*scale as needed

**intent: sub 19 minutes

CrossFit 806 – CrossFit

Strength

Bench Press (7RM)

Metcon

Metcon (Time)

4 Rounds:

400m Run

200m Farmer Carry (50/35)
*scale as needed

**intent: sub 19 minutes

CrossFit 806, CrossFit 806 Borger – New You

Metcon (AMRAP – Reps)

Tabata:

Air squats

Situps

Jump rope

Push press