CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

Front Squat (3×3 @ 85%)

Front Squat (2×2 % 90%)

Front Squat (1×1 @ 95%)

*same weight on sets of 3, 2, and 1

85%, 90%, and 95% of 1RM found on 1/9

Benchmark

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
*scale as needed

CrossFit 806, CrossFit 806 Borger – New You

Metcon (AMRAP – Rounds and Reps)

10 minute Amrap

10 ground to overhead (with plate)

10 air squats

10 situps

40 singles

CrossFit 806, CrossFit 806 Borger – CrossFit

Open Prep

Practice Toes to Bar

Practice Pull Ups / Chest to Bar

Metcon

Metcon (Time)

50 Double Unders (Practice DUs for 1:30)

100m Run

50 Sit Ups

100m Run

35 Sumo Deadlift High Pulls (75/55)

100m Run

20 Handstand Push Ups

100m Run

35 Sumo Deadlift High Pulls

100m Run

50 Sit Ups

100m Run

50 Double Unders (Practice DUs for 1:30)

Adv: 50 SDHP & 50 HSPU
*scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Open Prep

Practice Overhead Squats

Practice Squat Snatch

Practice Double Unders

Metcon

Metcon (Time)

5 Rounds:

400m Run

20 Kettlebell Swings (53/35)

3 Rope Climbs
*scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Benchmark

Moose (Time)

1,000m Row

then,

10 Rounds:

7 Bar Facing Burpees

3 Thrusters (95/65)

then,

1,200m Med Ball Run (20/14)
PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3, 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

CrossFit 806 – CrossFit

Metcon

Clean Water Event #1 (Time)

“Partner Workout”

2 Rounds:

25 Wreck Bag Power Cleans

35 Burpees Over Bag

(8 minute time cap)
*pick your weight (70/50/35/20)

**switch as needed

***scale as needed

Metcon

Clean Water Event #2 (Time)

“Partner Workout”

30 Dumbbell Hang Clean and Jerks

30 Weighted Lunges

60 Calorie Bike

male/female teams – 50 Calorie Bike

female/female teams – 40 Calorie Bike

(10 minute time cap)
*pick your own dumbbell weight (5R / 5L x3)

**both dumbbell movements are synchronized

***switch as needed on the bike

Metcon

Clean Water Event #3 (Calories)

“Teams of 3”

6 minute AMRAP:

8 Med Ball Cleans

6/4 Calorie Ski
*pick your own med ball weight

**score the total calories

***as soon as the person doing Med Ball Cleans moves to the Ski Erg, the next person can begin doing Med Ball Cleans

Strength

Clean (1 Rep Max)

*8 minute time cap

**power or squat

CrossFit 806 Borger – CrossFit

Metcon (Time)

6 Rounds:

10 Hand Release Push Ups

15 Sit Ups

20 Lunges

CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon

Metcon (Time)

9 Thrusters (65/45)

1000m Row

15 Thrusters

1000m Row

21 Thrusters
.

Rest 5 minutes

.

Metcon (AMRAP – Reps)

Max Effort Thrusters (65/45)

Max Effort Pull Ups
*you get one attempt at both the thrusters and pull ups

**you get to rest 15 seconds after you drop the barbell, then begin your pull ups

***score your total thrusters + pull ups

CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon

Metcon (4 Rounds for reps)

3 minute AMRAP: x4

12 Hang Power Snatch (105/75) (Adv: 135/95)

Max Effort Bar Facing Burpees

Rest 2 minutes between each AMRAP
*scale as needed

Weightlifting

Hang Snatch (heavy single)

*power or squat