April 2020

P6 CrossFit – CrossFit View Public Whiteboard Sancy (Time) 4 Rounds For Time on the 5 minute: 400m Run 20 Alternating Dumbbell Snatches 20 Single Arm Dumbbell OHS *Power Snatches change arms every rep *OHS change arms as athlete chooses Score is your slowest round (No Equipment Version) 4 Rounds For Time on the 5 […]

P6 CrossFit – CrossFit View Public Whiteboard Support Your Local Box Workout 3 (Time) For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap: 20 minutes

P6 CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunDoes not have to be done before the WOD Cycle Theory (3 Rounds for time) Part A) On the 0:00… 3 Rounds: 10 Jumping Lunges 20 Single Arm Hang Dumbbell Snatches Part B. On the 6:00… 3 Rounds: 10 Jumping Lunges 20

P6 CrossFit – CrossFit View Public Whiteboard Kalsnew (Time) For Time: 100 Alternating DB Clean and Jerks *OTM – 5 Burpees over DB (No Equipment Version) For Time: 100 Odd-Object” Ground-to-Shoulder *OTM – 5 Burpees over “Odd-Object”

P6 CrossFit – CrossFit View Public Whiteboard “Dizzybat” (AMRAP – Reps) AMRAP 18: 60 Double-Unders 30 Dumbbell Reverse Lunges 15 Reverse Burpees (No Equipment Version) AMRAP 18: 60 Line Hops 30 “Odd-Object” Reverse Lunges 15 Reverse Burpees

P6 CrossFit – CrossFit View Public Whiteboard “Kansas City” (AMRAP – Reps) 5 Rounds of AMRAP 3: 6 Burpees 8 Alternating Single Arm Squat Cleans 10 Lateral Over-And-Back DB* *New standard: Hopping over and back = 1 rep (No Equipment Version) 5 Rounds of AMRAP 3: 6 Burpees 8 Odd-Object Squat Cleans 10 Lateral Over-And-Back

P6 CrossFit – CrossFit View Public Whiteboard Support Your Local Box Workout 2 (Time) For time: 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees Time cap: 15 minutesSingles are not a scaled option for this workout. Support Your Local Box Workout 2 Scaled (Time) For time: 50 Jumping

P6 CrossFit – CrossFit View Public Whiteboard Dubstraw (AMRAP – Reps) AMRAP 15: 20 Single Arm Dumbbell Snatches 40 Double-Unders 20 Burpees 40 Double-Unders (No Equipment Version) AMRAP 15: 20 “Odd-Object” Ground-to-Overhead 20 Lateral Hops over “Odd-Object” 20 Burpees 20 Lateral Hops over “Odd-Object”Odd Object Ground-to-Overhead: https://bit.ly/P6CFG2OH Hops over various objects: https://bit.ly/P6CFHOVOD

P6 CrossFit – CrossFit View Public Whiteboard Snupcap (Weight) 4 Rounds (20:00 Total) :40s Weighted Hollow Hold, :20s Rest :40s Romanian Deadlifts, :20s Rest :40s Single Arm OHS Hold (L), :20s Rest :40s Single Arm OHS Hold (R), 1:20 Rest Enter the weight usedWeighted Hollow Rocks (you can use this demo as a guide, you

P6 CrossFit – CrossFit View Public Whiteboard Deandos (6 Rounds for time) On the 5:00 x 6 Rounds: 10 Alternating Single DB Power C&J 400m Run 100m Single DB Farmer Carry (No Equipment Version): On the 5:00 x 6 Rounds: Wearing Back Pack: 15 Pushups 15m Walking Lunge 400m Run—————————————— Single Arm C&J (You do