Partner WOD Saturday
CrossFit 262 – CrossFit
Metcon (Time)
PARTNER CHIPPER
160 Double Unders
140cal Row
*120sec Plank (*together)
100 Sit-ups
80 Push-ups
*60sec Hang (*together)
40 Burpees
*20ft Handstand Walk (*each)
30min CAP
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – DB Deadlift → DB Hang Clean→ DB Front Squat → DB Strict Press
MIN 2 – :40 Single Unders→ Penguin Jumps→ High Jump Singles→ Double Unders
Skill
Metcon (AMRAP – Reps)
EMOM x 8 MINUTES
MIN 1 – :40 Tuck Hold, Hollow Hold, or L-Sit
MIN 2 – :40 Max Double Unders
Score is total reps on DU.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
10 DB Deadlifts (50/35)
8 DB Hang Squat Clean
6 DB Push Jerks
50 Double Under
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squat
STATION 2
Max Squat Hold
STATION 3
Max Push-Up
STATION 4
Max Plank Hold
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
200m Run
:20 Plate Hops
10 Glute Bridges
5 DB Deadlifts (Light-Moderate)
Workout
Metcon (6 Rounds for time)
EVERY 2:30 FOR 6 SETS
10 DB Deadlifts
30 Double-Unders
200m Run
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS
9/9 Single Arm DB Deadlift
7/7 Single Arm DB Bent over Row
5/5 Single Arm DB Upright Row
3/3 DB Snatch
Strength
Bent Over Row (15-15-15)
3 SETS
15 Bent Over Rows*
10 Chin-ups
-1:30 Rest b/t Sets-
*Increase weight each set.
Workout
Metcon (Time)
3 SETS
20/15 Cal Bike
30 Slam Balls (20/10)
30 KB Sumo DL High Pull (53/35)
30 Sit-ups
-2:00 Rest b/t Sets-
Beefy!
CrossFit 305, CrossFit A1A – CrossFit
TRAMRAP 3.3 (AMRAP – Reps)
AMRAP 6 of:
6 Box Jumps or Step Ups 24/20
6 Toes To Bar
Rest 4 minutes
AMRAP 6 of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges
Rest 4 Minutes
AMRAP 6 of:
Bar Touch Burpees
Abstober 27 (Time)
With a light Object, 5 rounds of
20 straight legged sit ups
30 russian twists
50 v-hold flutter kicks