Sunday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Weightlifting
clean complex (1-1-1-1-1-1-1)
hang power clean+hang clean+push jerk+split jerk
Metcon
Metcon (Time)
For time:
Row 500
Run 400
30 Kbs 70/53
20 pull-ups
10 hspu
Mega-conditioning
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
Metcon
Doormouse Intervals UL (AMRAP – Reps)
4 rounds
1 minute of work 30 seconds rest for each movement
Box jumps 20″
Burpees
Pull-ups
Butterfly sit-ups
Kb swings 53/35
snatchurday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Pull + Power Snatch + Snatch
Metcon (Time)
20 Devil Press
20 DB Hang Clean
20 DB Thruster
20 DB Snatch
Rx 40s/25s
Rx+ 50s/35s
the triumphant return of conditioning
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
u wanna sweat huh…..ok! (Time)
500 run/row
25 burpees
500 run/row
50 russian kb swings 53/35
500 run/row
25 wallballs 20/14
500 run/row
50 butterfly situps
500 run/row
25 burpees
500 run/row
50 goblet squats
Fry Day
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Jamba Joops (Time)
15 Minute EMOM:
1: 12/9 Calorie Row
2: 12 Burpees
3: 24 Air Squats [12 Pistols]
At 15 minute mark:
100 Double unders then
21 – 15 – 9
Pull Ups [Chest to Bar]
Box Jumps (24/20)
Score is when you finish the whole thing. Can’t start the “for time” part until 15:00, even if you finish the air squats early.
Only Rx if you kept the whole EMOM Rx.
Thursday
CrossFit 262 – CrossFit
Metcon (No Measure)
2 Rounds Not For Time:
5-10 ring dips or ring dip progressions [Rx+ Muscle Ups or Muscle Up Progressions]
10-20 GHD Sit Ups
2 Turkish Get Ups (1 per side)
Bulldogz (Time)
3 Rounds For Time:
30 Wall Balls
20 Push Ups [Rx+ HSPU]
10 Deadlifts @ 65% of 1RM.
Note deadlift weight in comments.