CrossFit 806 Borger – CrossFit

Strength

Sumo Deadlift (4.4.4.4)

*increase weight each set

Metcon

Metcon (Time)

20-18-16-14-12-10

Deadlifts (185/125)

10-12-14-16-18-20

Toes to Bar
*scale as needed

**sub v-ups

CrossFit 806 – CrossFit

Benchmark

Goodman (Time)

3 Rounds:

1k Row

14 CLusters (135/95)

20 Pull Ups
*scale as needed

CrossFit 806 Borger – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP:

10 Yard Sled Push (95/50)

12 Lunge Jumps

Rest 2 minutes

4 minute AMRAP:

16 Dumbbell Snatch

10 Push Ups

Rest 2 minutes

4 minute AMRAP:

14 Wall Balls (20/14)

35 Double Unders

Rest 2 minutes

4 minute AMRAP:

Burpee Box Jump Overs
*scale as needed

CrossFit 806 – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Partner Workout”

25 Minute AMRAP:

5 Sandbag to Shoulder (150/100)

10 Box Jumps Overs (30/24)

15 Calorie Bike

Athletes will alternate movements
*scale as needed

CrossFit 806 – Compete

Benchmark

50 Handstand Push Ups (Time)

CrossFit 806 – CrossFit

Strength

Snatch (Heavy Single)

*scale as needed

Metcon

Metcon (AMRAP – Reps)

5 Rounds

Minute 1: :35sec Hard Ski

Minute 2: Max Rep Snatch @ 50% of Snatch

Minute 3: Rest
*score is total number of snatches completed through 5 rounds

CrossFit 806 Borger – CrossFit

Benchmark

3 Minute of Max Push Ups (AMRAP – Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

3 Rope Climbs

10 Burpees

18 Med Ball Sit Ups
*scale as needed

CrossFit 806 – CrossFit

Benchmark

100 Burpees (Time)

*scale as needed

**8 minute time cap

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

3 minute AMRAP:

3 Hang Power Cleans

3 Front Squats

6 Barbell Lunges

Rest :90sec between Rounds

Athletes will choose their own weight, anytime the bar is set down during the AMRAP they must complete 3 Bar Facing Burpees each time the bar is dropped before continuing.
*scale as needed

**if burpees are not completed by the end of the AMRAP they will start the next round with 3 Bar Facing Burpees

CrossFit 806 Borger – CrossFit

Metcon

Metcon (Time)

“Partner Workout”

3 Rounds

10 Power Snatch (95/65) Adv: (135/95)

10 Overhead Squats

Then,

40 Shuttle Runs (Free throw line to free throw line)

Then,

2 Rounds

14 Squat Cleans (135/95) Adv: (185/125)

14 Shoulder to Overhead

Then,

60 Box Jump Overs (24/20)

Then,

50 Deadlifts (225/155) Adv: (275/205)
*scale as needed

**25 minute time cap

***shuttle run starts and finishes at the same line

CrossFit 806 Borger – CrossFit

Accessory Work

9 Minute EMOM:

Minute 1: 100ft Farmers Carry (Heavy)

Minute 2: 30sec Hollow Rock

Minute 3: 15 Banded Good Mornings

*scale as needed

Metcon

Metcon (Time)

30-20-10

Calorie Row

50-75-100

Double Unders (Adv: Unbroken)
*scale as needed

**double number of jump ropes for singles

CrossFit 806 – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Partner Workout”

25 minute AMRAP:

4 Strict Pull Ups

8 Z-Press

12 Kettlebell Swings (53/35)

Athletes alternate movements.

After every 6 rounds athletes will complete 100 Double Unders or 150 Singles.

Advanced:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70/53)
*scale as needed

**split jump ropes evenly

CrossFit 806 – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

12 Wall Balls (20/14)

20 Hang Dumbbell Snatch (50/35) (5R/5L)

12/8 Calorie Row
*scale as needed

Strength

Shoulder to Overhead (3.3.3.3)

*increase weight each set

**split jerk recommended