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-

Sunday

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

Saturday

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

Labor of Love

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)

SAT & JERKDAY

CrossFit 262 – CrossFit

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PULL + CLEAN + PUSH JERK + JERK

Metcon (Time)

-(400M RUN)-

21-15-9

WALL BALLS (20/14)(11’/10′)

KB SWINGS (70/54)

-(400M RUN)-