CrossFit 806 – CrossFit

Benchmark

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*scale as needed

Strength

Bench Press (Heavy Double)

CrossFit 806 Borger – CrossFit

Strength

Deadlift (Heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

9 Deadlifts (185/125)

11 Bar Facing Burpees

13 Toes to Bar
*scale as needed

CrossFit 806 – CrossFit

Strength

Back Squat (8.8.8.8)

*start light and work to a heavy in 4 sets

**log heaviest set of 8

Every Minute on the Minute

15 Minute EMOM:

Minute 1: 12 Double Dumbbell Snatch (50’s/35’s)

Minute 2: 12 Toes to Bar/ Toes to Ring

Minute 3: 12 GHD Sit Ups

*scale as needed

CrossFit 806 Borger – CrossFit

Strength

Thruster (8.8.8.8)

*add weight each set, log heaviest set of 8

Metcon

Metcon (Time)

50 Double Unders (100 Singles)

30 Chest to Bar Pull Ups

15 Wall Balls (20/14)

15 Chest to Bar Pull Ups

30 Wall Balls

50 Double Unders (100 Singles)
*scale as needed

**sub jumping chest to bar pull ups

CrossFit 806 Borger – CrossFit

Strength

Snatch Complex

9 minute EMOM

1 Snatch+1 Hang Snatch+ 1 Overhead Squat

*scale as needed

**snatches may be squat or power (preferred squat)

Metcon

Metcon (Time)

3 Rounds

10 Overhead Squats (95/65)

15 Calorie Row
*sub front squats for overhead squats if needed

**scale as needed

CrossFit 806 – CrossFit

Benchmark

21 Guns (AMRAP – Rounds and Reps)

21 minute AMRAP:

400m Run

21 Push Ups

21 Box Jumps (24/20)

15 Burpees

9 Pull Ups
*scale as needed

**sub run for 500m row

CrossFit 806 – CrossFit

Benchmark

Nick (Time)

12 Rounds for time of:

10 DB Hang Squat Cleans

6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
To learn more about Nick click here
(50’s/35’s)

*sub 45lb plate for dumbbells

**sub wall walks for handstand push ups

***scale as needed

CrossFit 806 – CrossFit

Metcon (Time)

“Partner Workout”

300m Run w/ Wreck Bag (heavy)

100 Dumbbell Hang Clean and Jerks (50/35)

300m Run w/ Wreck Bag

20 Tire Flips (heavy)

300m Run w/ Wreck Bag

100yd Sled Push (heavy)

300m Run w/ Wreck Bag
*run together

**switch as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
.

or

.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

CrossFit 806 – CrossFit

Metcon

Metcon (Time)

“Partner Workout”

4 Rounds

20 Synchro Dumbbell Snatch (50/30)

20 Alternating Box Jumps (30/24)

20 Synchro Med Ball Sit Ups (20/14)
*both athletes must be locked out overhead with the dumbbell for 1 rep of the snatch to count. On sit ups both athletes must touch the ground with the ball and then touch their feet for 1 rep to count

**scale as needed

Accessory Work

8 Minute EMOM:

Minute 1: :40sec Double Kettlebell Front Rack Hold (Heavy)

Minute 2: :40sec Strict Hanging Knee Raise (knee to elbow if possible)

*scale as needed

(kettlebell front rack: elbows in front of the body with the kettlebell resting on the shoulder with the handles below the chin)

CrossFit 806 Borger – CrossFit

Metcon

Metcon (Time)

4 Rounds

20 Synchronized Kettlebell Swings (53/35)

20 Alternating Box Jumps

20 Synchronized Med Ball Sit Ups
*scale as needed

Accessory Work

8 minute EMOM:

*scale as needed

CrossFit 806 – CrossFit

Strength

Deadlift (Heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

9 Deadlifts (185/125)

11 Bar Facing Burpees

13 Calorie Bike
*scale as needed