Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
3 Burpees Every Minute then…
Run for Distance
STATION 2
3 Burpees Every Minute then…
Bike for Distance
STATION 3
3 Burpees Every Minute then…
DB Devil’s Press
Sunday Funday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Weightlifting
Power Snatch (3-3-3-3-3-3-3)
Metcon
Metcon (Time)
50-35-20
Wallballs*
pull-ups*
Every break of the wallball perform 30 air squats. Choose your weight wisely.
Every break of the pull-ups perform a 400m run. If you do not have pull-ups, what are you waiting for! If you need help getting your first pull-up, have a conversation with your coach about how we can make you a more functional human being.
Michael
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
Metcon
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Saturday
CrossFit 262 – CrossFit
3 Position Snatch
Hip + Knee + Floor
Snatch Grip Deadlift (3×3)
Metcon (Time)
3 Rounds:
400m Row
15 Power Cleans (135/93)
10 Push Jerks
-12min CAP-
(1 burpee per remaining rep)
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
250/200m Row
10 Air Squats
50’ Bear Crawl (Hips above head)
Partner Workout
Metcon (Time)
PARTNER WORKOUT
IN TEAMS OF 2 …
FOR TIME
Accumulate 4k Row*
*Partners must switch every 250m. The partner not rowing will be holding a static hold of their choice
Static Hold Ideas…
Wall Sit
Plank Hold
Hollow Hold
Superman
-16:00 Hard Cap-
(Score is Time)