CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts
10 Shoulder Press
30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts
6 Push-ups
Strength
Push Press (5-5-5-5-5-5-5-5-5-5)
EMOM x 10 MINUTES
5 Push Press*
*Increase weight every other round. Keep weight light-moderate.
Workout
Metcon (4 Rounds for time)
EVERY 4:00 FOR 4 SETS
15 Push Press (95/65)
50 Double Unders
12 Burpees
50 Double Unders
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (6 min. cap)
50m Skip
50m Jog
8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry*
50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
200m Run
100m DBL DB Farmer Carry (Heavy)
50 Double-Unders
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10/10 Single Arm DB Bent Over Rows
20 Alt. Penguin Heel Taps
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
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A. CONDITIONING
Metcon (No Measure)
EVERY 1:30 FOR 15 SETS
14/12 Cal Bike
*Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
Strength
Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
10:00 HS Walk Practice
into…
EMOM x 10 MINUTES
MIN 1 – :45 Max Distance HS Walk*
MIN 2 – :45 Max Muscle-Ups
*In the HS walk, set-up a 25′ course in 5′ increments. If fail within a 5′ increment, go back to the start of that increment.
CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Fast Pedal
:30 Slow Pedal
STATION 2
1:00 Max Push-ups
:30 Max Flutter Kicks
STATION 3
1:00 Fast Pedal
:30 Slow Pedal
STATION 4
1:00 Max Push-ups
:30 Max Flutter Kicks
CrossFit 262 – CrossFit
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19.Fore! (AMRAP – Rounds and Reps)
24 Minute AMRAP
8 Power Cleans*
40 Double Unders
400m Row
*Increase weight on cleans each round.
Men’s RX Weights: 135/155/185/205/225/245.
Women’s RX Weights:
83/103/113/123/133/153
If you finish the final round of the final weight you can just stop, you’ve had enough haha.
CrossFit 305, CrossFit A1A – CrossFit
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Muffler (AMRAP – Reps)
Min 1: 12 Alternating DB Split Snatch
Min 2: Cal row
Min 3: Max UB Wall Ball
—-
Scaled – 20/15 or less from hang as needed, 10/8 cal row, light ball
RX – 40/25, 12/10 cal row, 20/14 ball
RX+ – 50/35, 15/12 row, 30/20 ball
Wall Ball shots must be unbroken. As soon as you stop moving or the ball hits the floor, the set is over. In order for the round to count, all other work must be completed.
Pace wisely – this workout really starts in the 4th round.
JAMS JAMS JAMS!!!
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