CrossFit 806 – CrossFit

Benchmark

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
*scale as needed

CrossFit 806 – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

200m Wreck Bag Run (50/35)

15 Wreck Bag Cleans

5 Rope Climbs
*scale as needed

CrossFit 806 – CrossFit

Strength

Bench Press (Heavy set of 5)

Benchmark

Macho Man (AMRAP – Rounds)

15 Minute EMOM:

Every minute Complete

3 Power Cleans (185/130)

3 Front Squats

3 Jerks
*scale as needed

CrossFit 806 Borger – CrossFit

Benchmark

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (Time)

35-25-15

Pull Ups

Kettlebell Swings (53/35)

Adv: (Chest to Bar Pull Ups if can be done in 2-3 sets)
*scale as needed

CrossFit 806 – CrossFit

Endurance

1000m Max Effort Ski (Time)

Accessory Work

V-sit

Hollow Hold

Metcon

Metcon (Time)

21-15-9

Calorie Row

Burpees

Box Jump Overs (30/24)
*scale as needed

CrossFit 806 Borger – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

“Partner Workout”

30 Burpee Box Jump Overs (24/20)

50 Calorie Bike

30 Toes to Ring/ Toes to Bar

15 Power Cleans (185/130)

Switch as Needed
*scale as needed

**Power Cleans should be Heavy Singles

CrossFit 806 Borger – CrossFit

Gymnastics

4X5 Weighted Pull Ups

*scale as needed

**sub ring rows with a 3 second descend if needed

Metcon

Metcon (AMRAP – Reps)

13 Minute AMRAP:

3 Handstand Push Ups

3 Dumbbell Front Squats (50’s/35’s)

6 Handstand Push Ups

6 Dumbbell Front Squats

9 Handstand Push Ups

9 Dumbbell Front Squats

12

12

ETC…

CrossFit 806 – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Partner Workout”

20 minute AMRAP:

60 Kettlebell Swings (53/35)

50 Weighted Lunges

40 Pull Ups

30 Burpees

20 Man Makers (50’s/35’s)
*switch as needed

**scale as needed

Strength

Deadlift (4×5)

CrossFit 806 – CrossFit

Gymnastics

Max Effort Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

3 Rounds

10 Power Snatch (95/65)

10 Push Jerks

3 Rounds

8 Power Snatch (115/75)

10 Push Jerks

Remainder of Time:

6 Power Snatch (135/95)

10 Push Jerks
*scale as needed

CrossFit 806 Borger – CrossFit

Strength

Back Squat (4×6)

*heavy set of 6 across

Metcon

Metcon (Time)

2 Rounds

200m Run

15 Power Snatch (95/65)

200m Run

15 Clean and Jerks

200m Run

15 Thrusters
*scale as needed

CrossFit 806 Borger – CrossFit

Strength

Back Squat (4×6)

Metcon

Metcon (Time)

2 Rounds

200m Run

15 Power Snatch (95/65)

200m Run

15 Clean and Jerks

200m Run

15 Thrusters

*scale as needed

**row if is weather bad

CrossFit 806 – CrossFit

Benchmark

343 (Time)

100 Deadlifts (135/95)

100 Power Cleans (95/65)

100 Ground to Overhead (65/45)

43 Burpees
*scale as needed