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

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)