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.
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.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Weightlifting
clean complex (1-1-1-1-1-1-1)
hang power clean+hang clean+push jerk+split jerk
Continue building on technique practice from last weeks session.
Metcon
Babaganoosh (Time)
For time:
60 Cal Row
50 Wallballs 20/14
40 Kettlebell Swings 70/53
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
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Warm-up
Warm-up (No Measure)
1-2 ROUNDS
2 Up-Down Step Overs
4/4 SA DB Sumo Deadlift High Pulls
6/6 SA DB Split Stance Presses
Immediately into …
1-2 ROUNDS
2 Burpee Box Jump Overs
4/4 SA DB Muscle Snatches
6/6 SA DB Thrusters
*5:00 Hard Cap
Workout
Metcon (Time)
FOR TIME
10-20-30-20-10
Alt. DB Snatches
5-5-5-5-5
Burpee Box Jump Overs
-12:00 Time Cap-
Optional Finisher
Warm-up (No Measure)
OPTIONAL FINISHER
2-3 SETS
8/8 Single Leg Box Squats
:30 Side Plank/Side
CrossFit 305, CrossFit A1A – CrossFit
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Double Labor of Love (AMRAP – Rounds and Reps)
26 Minute AMRAP
200M run
33 sit ups
28 air squats
18 KBS (53/35)
