CrossFit 262 – CrossFit
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Flobber Clobber (Time)
3 Rounds of
10 DL (135/93)
10 Burpees
Then…
10 Thrusters (135/93)
20 Thrusters (115/73)
30 Thrusters (95/63)
Farmer’s Carry (400m 1 arm farmer’s carry.)
Start within 5 minutes after finishing Flobber Clobber.
Use a tough weight kettlebell.
Brovember 2 (No Measure)
3 rounds of:
15 bent over dumbbell rows
15 front raises
15 lateral raises
Max reps strict chin ups (minimum of 5 or switch to palms up ring/bar rows)
Rest 60 seconds in between rounds.
Use light dumbbells
Do not rest between exercises. Go slow.
CrossFit 305, CrossFit A1A – CrossFit
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Dwayne (AMRAP – Reps)
Run 400 meters
21 Kettlebell Swings
21 Taters
7 strict pull ups
Max Bar Touch Burpees to 5 minutes
Rest to 7 minutes.
RX+ 53/35
RX/Masters 35+ 35/26
Scaled – lighter KB, Russian swings, ring rows, etc.
Score is burpees
FUNK!
https://open.spotify.com/playlist/3PSKwIRFZTkPSa74xeQVql
CrossFit 262 – CrossFit
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19.Tree (AMRAP – Rounds and Reps)
24 Minute AMRAP
8 Snatches*
40 Double Unders
400m Row
*Snatch weight increases each round.
Men’s RX = 95/135/155/185/205
Women’s RX
53/73/93/103/113
If you get to a weight that is too much for you, note how far you got and then drop down the weight to continue moving on the workout.
CrossFit 305, CrossFit A1A – CrossFit
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Glute Bridge (12-12-12-12-12)
https://youtu.be/FMyg_gsA0mI
Super set with 10 single arm dumbbell press per side. 5 sets total, starting every 3 minutes or so (take your time but don’t get distracted).
OHH YEAHHH BASSS!
playlist:
https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT
Ring the Bell! (Time)
Four Rounds for time of:
50 Double Unders
25 Dumbbell Snatches
RX+ – 100 dubs, 50/35
RX/Masters 35+ – 40/25
Scaled – light weight, single unders, from the hang
Before starting this portion, perform 2 sets of 30 seconds of calf stretch against squat rack.
CrossFit 262 – CrossFit
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Push Press (3-3-3-3…)
Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.
Metcon (Time)
RX:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Push Ups [Strict HSPU]
Toes To Bar
Butterfly Sit Ups
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Rope Climb Skill Work (1-1-1-1-1-1-1)
Practice Rope Climbing.
Legless, 1 hand, Inverted etc..
Take 10 minutes and get better.
Maníaco Con Una Cesta de Frutas (Time)
5 rounds for time of:
Run 400 meters
30 Box Jumps or Step Ups 24/20″
30 Walking Lunges
2 Rope Climbs 15′ (A1A 12/9/12)
OLD SCHOOL TRUE SCHOOL HIP HOP:
https://open.spotify.com/playlist/1lJ2HRYYmyWv050RlWWR7Y
