9/12/2019

METCON
10-1
SNATCHES 95/65
T2B
25 DOUBLE UNDERS BETWEEN EACH SET

AFTER PARTY
DOUBLE TABATA
SLAMBALLS
PLANK HOLDS

CrossFit KGB
9/11/2019

SKILL WORK
25 MINUTES
MAX HEIGHT BOX JUMP
3X2 MINUTES MAX CALORIE ROW
5X1 MINUTE MAX CALORIES BIKE

METCON
6 ROUNDS OF
4 Bar Muscle Ups or hardest pull-up variation
8 Burpees
16 SIT-UPS

CrossFit KGB
9/10/2019

TEAMS
35 MIN AMRAP
MAX BALL OVER BAR
200 METER RUN
MAX FRONT RACK LUNGES 115/75 @50% C&J

CrossFit KGB
9/9/2019

STRENGTH
20 MINUTES
WORK TO A HEAVY BACK SQUAT

METCON
12 MINUTE AMRAP
12 KBS 62/44
12 Goblet Squats

CrossFit KGB
9/6/2019

STRENGTH

25 MINUTES
WORK TO A HEAVY CLEAN AND JERK

METCON

3 ROUNDS FOR TIME
10 PUSH JERKS 135/95 OR 65%
200 METER RUN

CrossFit KGB
9/5/2019

CORE SKILL WORK

2 MINS PARTNER LEG THROWS
3X15 BANDED KICK UPS
3X20 K2E PLANKS
3X1 MINUTE HOLLOW HOLDS
3X10 GHD SIT-UPS

METCON

30-20-10
PULL-UPS
PISTOLS

10-20-30
PUSH-UPS
LUNGES

CrossFit KGB
9/4/2019

STRENGTH

18 MINUTES TO WORK TO A HEAVY BENCH PRESS

METCON

18 MIN AMRAP
3 FRONT SQUATS 185/135 OR 75-85%
6 K2E
9 WALLBALLS 20/14

CrossFit KGB
9/3/2019

Partner Metcon

3 Rounds For Time
Each Partner completes 20/15 Assault Bike Calories to Begin Each Round
100 Double Unders
50 Burpees
Directly Into…
3 Rounds for Time
Each Partner completes 25/20 Rower Calories to Begin Each Round
100 Plate Jumps
50 Jump Squats

CrossFit KGB
9/2/2019

“Lumber Jack 20”

20 Deadllifts 275/185
20 KBS 70/53
20 OHS 115/75
20 C2B
20 Burpees
20 Box Jumps 24”/20”
20 Cleans

*400 Meter Run Between each movement

CrossFit KGB
8/30/2019

SKILL WORK
3x10 hammer curls
3x10 tricep extension
3x10 skull crushers
50 banded pull throughs
50 cossack squats

METCON
EVERY 2 MINS ON THE 2 MIN FOR 16 MINS
8 push ups
10 DB Snatches 50/35
12 box jumps 24”/20”

CrossFit KGB
8/29/2019

METCON

”DT”
5 Rounds for time
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

STRENGTH
Build to a heavy 3 rep Sumo Deadlift

CrossFit KGB
8/28/2019

METCON

TEAMS
35 Min AMRAP

Buy In
1,000 double unders
500 lunges
500 v-ups

finishing remaining time with max empty sled sprints as a team

CrossFit KGB
8/27/2019

STRENGTH

20 Minutes
Build to a heavy snatch balance

METCON
12 MINUTE AMRAP
Short half lap sprint
12 air squats
6 power snatch 95/65

CrossFit KGB
8/26/2019

Death By

Shuttle Runs
10 min cap

Rower Calories up by 3/2
10 min cap

Assault Bike Calories up by 3/2
10 mIn Cap

rest 2 mins between

CrossFit KGB
8/22/2019

STENGTH

20 MINS TO FIND A HEAVY POWER CLEAN

METCON

3 ROUNDS FOR TIME

100 DOUBLE UNDERS
10 THRUSTERS 115/95
15 K2E

CrossFit KGB
8/21/2019

METON

PARTNERS

COMPLETE 50 MANMAKERS 35/25
SWITCH EVERY TIME ONE PARTNER COMPLETES A 200 METER RUN

DIRECTLY INTO…

COMPLETE 100 DEVIL’S PRESS 35/25
SWITCH EVERY TIME ONE PARTNER COMPLETES A 200 METER RUN

CrossFit KGB
8/20/2019

SKILL WORK

1 MILE RUN FOR TIME

METCON

8 MIN AMRAP
8 ASSAULT BIKE CALORIES
8 AIR SQUATS

REST 1 MIN

8 MIN AMRAP
8 CALORIE ROW
8 PISTOLS

REST 1 MIN

8 MIN AMRAP
8 LUNGES
8 BURPEES

CrossFit KGB
8/19/2019

STRENGTH

3X5 DEADLIFTS AT LIGHT/MODERATE WEIGHT
3X4 DEADLIFTS AT MODERATE WEIGHT
3X3 DEADLIFTS AT MODERATE/HEAVY WEIGHT

METCON

FOR TIME
20 WALLBALLS 20/14
27 DEADLIFTS 135/95
27 PLATE SIT-UPS 35/25
20 WALL BALLS
21 DEADLIFTS
21 PLATE SIT-UPS
20 WALLBALLS
15 DEADLIFTS
15 PLATE SIT-UPS
20 WALL BALLS
9 DEADLIFTS
9 PLATE SIT-UPS

CrossFit KGB