10/23/2019

METCON
50-40-30-20-10
CALORIE ROW
SIT-UPS
KETTLEBELL SWINGS 53/35

STRENGTH
100 HAMMER CURLS
100 TRICEP EXTENSIONS
50 SKULL CUSHERS

CrossFit KGB
10/22/2019

METCON
PARTNERS
BUY IN: 100 BIKE CALORIES
10 ROUNDS-YOU GO I GO (5 EACH)
21 AIR SQUATS
15 PULL-UPS
9 PUSH-UPS
BUY OUT: 100 BIKE CALORIES

CrossFit KGB
10/21/2019

METCON

20 MIN AMRAP
5 HSPU
10 PISTOLS
15 BURPEES

AFTER PARTY:
TABATA

CROSSOVER V-UPS

SKILL
100 DOUBLE UNDERS FOR TIME

CrossFit KGB
10/18/2019

CROSSFIT OPEN 20.2

20 MINUTE AMRAP
4 DUMBELL THRUSTERS 50/35
6 T2B
24 DOUBLE UNDERS

CrossFit KGB
10/17/2019

METCON

TEAMS OF 2
FOR TIME
200 METER RUN OR ROW-SWITCH
150 THRUSTERS 65/45
10 BURPEE TO 45LB PLATE-SWITCH
200 RING ROWS
10 DB GOBLET SQUAT STEP UPS 50/35, 24/20”-SWITCH”
250 LUNGES

CrossFit KGB
10/16/19

STRENGTH
6X4 BENCH PRESS AT 65-75%

METCON
6 MIN AMRAP
6 SNATCHES 75/55
6 T2B

REST 3 MINS

6 MIN AMRAP
6 OVER HEAD SQUATS 75/55
6 V-UPS

CrossFit KGB
10/15/19

METCON

“THE HATEFUL EIGHT”
8 ROUNDS
8 BIKE CALORIES
8 BOX JUMPS 24/30”
8 ROWER CALORIES
8 BURPEES

REST 3 MINS

400 METER RUN FOR TIME

CrossFit KGB
10/14/19

“SCOOTER”

35 MINUTES WITH A PARTNER

30 MIN AMRAP
30 DOUBLE UNDERS
15 PULL-UPS
15 PUSH-UPS
100 METER SPRINT
PARTNERS SWITCH AFTER EACH FULL ROUND
THEN
5 MINS TO WORK TO A 1 REP PARTNER DEADLIFT

CrossFit KGB
10/11/2019

METCON

CROSSFIT OPEN 20.1

10 ROUNDS FOR TIME

8 GROUND TO OVER HEAD 95/65

10 BAR FACING BURPEES

(15 MIN CAP)

CrossFit KGB
10/10/2019

METCON

100 SIT-UPS
1,000 METER ROW
100 SIT-UPS
(12 MIN CAP)

REST 5 MINUTES

METCON

12 MIN AMRAP
10 BIKE CALORIES
5 CLAPPING PUSH-UPS

CrossFit KGB
10/9/2019

STRENGTH

WORK TO A HEAVY HANG CLEAN

METCON

“GRACE”
30 CLEAN AND JERKS 135/95

CrossFit KGB
10/8/2019

METCON

7 ROUNDS FOR TIME
:30 AIR SQUATS :30 REST
:15 JUMP SQUATS :45 REST
:30 AIR SQUATS :30 REST

AFTER PARTY
TABATA
HANG

CrossFit KGB
10/7/2019

STRENGTH

WORK TO A HEAVY BACK SQUAT

METCON
22 MINUTE AMRAP
TEAMS OF 3

200 METER RUN
BEAR COMPLEX @ 55% C&J
CHEST TO BAR PULL-UPS

CrossFit KGB
10/4/2019

STRENGTH

18 MINS TO WORK TO A HEAVY FRONT SQUAT

METCON
EVERY 2 MINUTES FOR 16 MINUTES
10 DB SNATCH 50/35
15 PLATE SIT-UPS
20 GOBLET SQUATS

CrossFit KGB
10/3/2019

METCON

15 MIN AMRAP
400 METER RUN
5 STRICT PULL-UPS
10 BALL OVER SHOULDER

3 MIN REST

15 MIN AMRAP
200 METER RUN
5 KIPPING PULL-UPS
10 MEDBALL CLEANS

CrossFit KGB
10/2/2019

STRENGTH

30 MINUTES

WORK TO A HEAVY STRICT PRESS

3X15 BANDED KICK UPS
3X15 GHD SITUPS
3X15 HANGING LEG RAISES
3X10 SANDBAG PLANK DRAGS
3X MAX EFFORT WALL PLANK HOLD

METCON

TABATA
HSPU
REST 1 MIN
TABATA
PUSHUPS

CrossFit KGB
10/1/2019

METCON

“VICTORIA”
5 ROUNDS FOR TIME
10 THRUSTERS 95/65
14 BOX JUMPS 24/20
12 SDHP
12 BURPEES
27 KBS 53/35

CrossFit KGB
9/30/2019

SKILL

3K ROW FOR TIME

METCON
PARTNERS
16 DOUBLE UNDERS
8 BACKWARD BIKE CALORIES
4 BURPEES
PARTERS SWITCH AFTER EACH FULL ROUND

CrossFit KGB
9/27/2019

METCON

40 MINUTE AMRAP
TEAMS OF 3
(3) BAR COMPLEX- 1 DEADLIFT, 2 HANG CLEANS, 3 PUSH JERKS 135/95 OR 60-65% C&J
DOUBLE UNDERS
TOE TO BAR

CrossFit KGB
9/26/2019

METCON

30 MINUTE AMRAP

3,6,9,12,15…ETC
CALORIE ROW
200 METER RUN
CALORIE BIKE
200 METER RUN

CrossFit KGB