CrossFit 806 Borger – CrossFit

Gymnastics

Max Effort Toes to Bar

*perform the best version of toes to bar you can

**sub max plank if needed

Metcon

Metcon (Time)

50 Dumbbell Snatch (50/35)

30 Sit Ups

40 Dumbbell Snatch

25 Sit Ups

30 Dumbbell Snatch

20 Sit Ups

20 Dumbbell Snatch

15 Sit Ups

10 Dumbbell Snatch

10 Sit Ups
*scale as needed

CrossFit 806 – CrossFit

Strength

Snatch (Heavy Double)

Metcon

Metcon (Time)

80 Calorie Bike (Assault/Erg)

120 Sit Ups

Every 2 minutes starting at 0:00 complete 6 Burpees

CrossFit 806 – CrossFit

Benchmark

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Deadlifts: (275/185)

Box Jump: (24/20)

*scale as needed

CrossFit 806 – Compete

Gymnastics

8 Minute EMOM

Minute 1: 3-5 Ring Muscle Ups

Minute 2: 8-15 Handstand Push Ups

Metcon

Metcon (Time)

60 Toes to Bar

60 Overhead Squats (95/65)

60 Calorie Row
*scale as needed

**break up however you would like

CrossFit 806 – CrossFit

Gymnastics

8 minute EMOM

Minute 1: 6-12 Handstand Push Ups

Minute 2: 8-15 Chest to Bar Pull Ups

*scale as needed with Seated Dumbbell Press and Banded Pull Ups/ Rows

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2 Minute AMRAP:

15 Kettlebell Box Step Overs (24/20) (53/35lb)

Max Calorie Bike (Assault/Erg)

(Rest 2 Minutes Between Rounds)
*scale as needed

**score is total calories over 4 rounds

CrossFit 806 – CrossFit

Barbell Complex

1 Clean + 2 Hang Cleans + 3 Shoulder to Overhead

*power or squat

Metcon

Metcon (Time)

“Partner Workout”

2 Rounds:

25 Synchronized Burpees

100 Med Ball Cleans (20/14)

25 Synchronized Burpees

100 Kettlebell Swings (53/35)
*switch as needed on the MBC and KBS

**scale as needed

CrossFit 806 Borger – CrossFit

Metcon

HOME WORKOUT!

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Burpees

10 Push Ups

15 Squat Jumps
*scale as needed

CrossFit 806 – CrossFit

Metcon

15 Minute AMRAP:

Jackie

*scale as needed

**every 250m is 1 rep

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*scale as needed

Strength

Deadlift (4X6)

*find challenging set and sustain

CrossFit 806 Borger – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

15 Box Jumps (24/20)

20 Lunges

10 Handstand Push Ups

20 Wall Balls (20/14)
*scale as needed

**sub 15 Push Ups instead of Handstand Push Ups

Accessory Work

4 Minutes of

20sec on followed by 10sec of rest

Hollow Hold

Flutter Kicks

CrossFit 806 – CrossFit

Strength

3 Rounds Not for Time

*scale as needed

Metcon

Metcon (Time)

“Partner Workout”

Teams of 2

Wrecked:

800m Wreck Bag Run

Then

5 Rounds Total (5 Each)

15 Box Jump Overs (24/20)

10 Burpees

Then

800m Wreck Bag Run

(Athlete 1 will hold the wreck bag in a front rack position while Athlete 2 completes a full round, and then they will switch. Athlete 2 will hold and Athlete 1 works)
*scale as needed

CrossFit 806 Borger – CrossFit

Strength

Push Press (4X8)

*find a challenging set of 8 and complete 4 sets at that weight

Metcon

Metcon (Time)

6-12-18

Burpees

Power Snatch (95/65)

Pull Ups
*scale as needed

CrossFit 806 Borger – CrossFit

Endurance

800m Run (Time)

Max Effort 800m Run
*sub 1000m Row

Metcon

Metcon (Time)

30 Deadlifts (185/125)

200m Run

25 Deadlifts (225/155)

400m Run

20 Deadlifts (245/175)

800m Run
*scale as needed