CrossFit 305, CrossFit A1A – CrossFit
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Back Squat (12-12-12-12-12)
Goblet Squat, Front Squat or Air Squat as needed.
Alternating EMOM with a moderately hard unbroken set of strict push ups.
PRINCE playlist:
https://open.spotify.com/user/1238100311/playlist/1GnwGqUlL0qGEbJrUree1D?si=BNwwjFGZTVqfzuTcoBQb6w
12 Minute Party (AMRAP – Reps)
12 Minute AMRAP:
50 Calorie Row
40 Wall Ball shots
30 Power Cleans 115/83
20 Burpees Over the Bar
RX+ = 155/103#, Finish Round with 10 muscle ups
Masters 35+ 14/10, 95/63
Scaled – less weight or goblet squats and kb swings as needed
CrossFit 262 – CrossFit
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Overhead Squat or Front Squat (2-2-2-2)
Alternate every 3MOM with :45 of abs, then a rest minute.
Build to heavier than last week, 90%.
12 Minute Party (AMRAP – Reps)
12 Minute AMRAP:
50 Calorie Row
40 Wall Ball shots
30 Power Cleans 115/83
20 Burpees Over the Bar
RX+ = 155/103#, Finish Round with 10 muscle ups
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Strength
Turkish Get Up (1-1-1-1-1-1-1)
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
CrossFit 262 – CrossFit
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Post Malone (3 Rounds for time)
At 0:00
21 – 15 – 9
Deadlift (155/113)[225/155]
HSPU
At 10:00
15 – 12 – 9
Ring Dips
Mountain Climbers (Count rights only, knees touch elbows)
Butterfly Sit Ups
At 20:00
12 – 9 – 6
Burpee Plate Ground to Overhead (45/25)
Pull Ups [Bar Muscle Ups]
CrossFit 305, CrossFit A1A – CrossFit
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Tabata Abs of DOOM! (Time)
EMOM 10
Pick a movement you’d like to improve and work with your coach to practice it. Anything!
If you’re participating at Swamp Monster, practice movements you may have trouble with
Then:
Tabata Sit ups
Tabata Russian Twists
Tabata Sit ups
Tabata Russian Twists
(sub out with any other ab exercise as needed)
Repeat of yesterdays playlist because it’s amazing: https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
New strength cycle starts Monday!
