CrossFit 305, CrossFit A1A – CrossFit
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Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
LETS GET IT!
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Triple Dipple (Time)
Three Rounds for time of:
Run 800 meters
30 Goblet Lunges
20 Push Ups
Scaled – 35/26 or less all the way down to no weight, push ups to a box
RX – 53/35, strict push ups
RX + – 70/53, handstand push ups
20 minute time limit. Scale runs to make time cap. Row as needed.
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
Metcon
Metcon (Time)
For time:
Row 500
Run 400
30 Kbs 70/53
20 pull-ups
10 hspu
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
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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
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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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
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
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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
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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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.
