Saturdayyyyyyyyy
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Strength
Thruster (6-6-6)
Snatchurday
CrossFit 262 – CrossFit
Snatch Pull + Hang Snatch + OH Squat
Complex
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
200m Run
30 Reps Core
-Sit Ups
-Russian Twists
-Hollow Rocks
-Flutter Kicks
-Mountain Climbers
-Plank
sat
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
Metcon (Time)
5 rounds
10 DB hang clean and jerk 50/35
20 butterfly situps
10 plank pull through 50/35
https://www.youtube.com/watch?v=aFrXv1bdioY
Metcon (Time)
7 x 200 on a 2 minute clock
score is slowest run
Friday
CrossFit 262 – CrossFit
Metcon (Time)
15 – 12 – 9
Power Clean (115/73)
Burpee Box Jump Overs (24/20)
15 – 12 – 9
Front Squat (135/103)
2x Butterly Sit Ups
15 – 12 – 9
Deadlifts (185/133)
4x Double Unders
Rx+ Weights: 135/93, 165/113, 225/163
22 Minute Time Cap
Sit Ups: 30 – 24 – 18
Dubs: 60 – 48 – 36
Thursday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Weirdos (Time)
50 Calorie Row/Bike/Ski
50 Push Ups
40 Calorie Row/Bike/Ski
40 Toes To Bar
30 Calorie Row/Bike/Ski
30 Strict Pull Ups
20 Calorie Row/Bike/Ski
20 Strict HSPU
10 Calorie Row/Bike/Ski
10 Ring Dips
WEIRDO PLAYLIST:
https://open.spotify.com/user/1238100311/playlist/0RsC0F3okUJ3ZQkeiYUj2f?si=DA8uQTiSRxiZmRblKYhI0w