Tuesday

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.

FRONTIN’

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Front Squat (8-8-8-8-8)

ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.

Runnin’ With El Diablo (Time)

Run 400 meters

into…

3 rounds of:

15 hang power cleans

50 double unders

into…

Run 400 meters

—-

Scaled – light weight or russian KB swings, single unders or weighted jacks

RX – 75/53

RX+ 115/83

This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.

11 minute time limit. As long as you’re out the door before 10 minutes, finish.

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

200m Run

20 Hollow Body Flutter Kicks

12 KB DL

6/6 KB BOR

Strength

Deadlift (5-5-5-5-5-5-5-5-5-5)

EMOM x 10 MINUTES

5 Deadlifts*

*Increase weight every other round. Keep weight light-moderate.

Workout

Metcon (Time)

FOR TIME

800m Run

21 Deadlifts (135/95)

400m Run

15 Deadlifts (155/105)

200m Run

9 Deadlifts (185/135)

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – NC30

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Extended Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Burpees

10 Air Squats

5/5 DB Sumo Deadlift

10 Medicine Ball Push Press (throw to a target)

5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)

Workout

Metcon (2 Rounds for time)

2 SETS

5 ROUNDS FOR TIME

10 Wall Balls

10 Alt. DB Snatch

Rest 3:00 b/t Sets

-16:00 Hard Cap-

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE

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A. CONDITIONING

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

B. 60:00 GPP

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)|(14/10)

Max Deadlifts (275/185)|(185/125)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 DB Ground to OH

:20 Plank Hold

STATION 2

AMRAP

10 Up-Downs

:20 Plank Hold

STATION 3

AMRAP

10 Sit-ups

:20 Plank Hold

STATION 4

AMRAP

10 Push-ups

:20 Plank Hold