Monday
CrossFit 262 – CrossFit Unloaded
Metcon (Time)
4 rounds:
20 curl to press
20 air squats
20 cal bike
20 MB sit ups
20 ring rows
20 plate from ground to over head
20 cal row
35 min time cap
Friday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
Power Clean (2-2-2-2)
65-75-85-95%
It is VERY important to stick to your percentages. Failure to do so will reap less results.
Metcon
QuadWOD 11 (Time)
Row 50/35 Calories
40 Front Rack Lunges 95/63
30 Front Squats
20 Front Rack Lunges
10 Front Squats
Supplement
Supplement 11 (No Measure)
Three Rounds:
30 Second hollow hold
30 second superman hold
8 Glute Ham Raises
Thursday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
The 30s (Time)
30 Toes to Bar
30 Box Jump Overs 24/20″
30 Kettlebell Swings 53/35
30 Burpees 8/7′
30 Pull Ups
30 Box Jumps
30 yards of rope climbing (six 15′ climbs)
30 Walking Lunges 53/35
30 Goblet Squats 53/35
30 Calorie Row
RX+ = 70/53, Chest to Bar
Wednesday
CrossFit 262 – CrossFit Unloaded
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
50m lunge
400m run
30 box step ups
20 triceps dips
10 cal bike
Core
3 rds:
50 MB sit ups
1 min plank
Wednesday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
Weightlifting
Strict Press (2-2-2-2)
65-75-85-95%
The last set will be very hard. Rest enough to make the set. This is your main set, the most important part of the day. Don’t “save it for the workout”. THIS is the workout.
L-Sit (1-1-1)
On a 2 minute clock, perform 3 max effort L sits. Note your best attempt.
Rx = Legs straight with heels over a 70# kettletbell.
Metcon
Metcon (3 Rounds for time)
Three efforts, each for time:
Row 500 meters
100 Double Unders
4 minute time cap
Rest the balance of 6 minutes
If you are unable to do 100 double unders, attempt to do as many as possible until 4 minutes. 1 second penalty for each double under not made.
Supplement
Supplement 12 (No Measure)
3 Rounds:
30 Hollow Rocks
Side Plank Powell Raise; 8 per arm
Band Pull Apart x25
Rest 30 seconds between exercsies
Smart people do this.
Friday
CrossFit 262 – CrossFit Unloaded
Metcon (Time)
6 rounds:
10 rope scales
10 inch worms with push up
10 ring rows
10 MB squat cleans
10 turkish get ups 5/side
10 burpees
35 min time cap