CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Snatch (3-3-3-3-3-3-3)
Pass through a full squat. If you are limited by mobility, learn the split snatch.
Overhead Squat (5-5-5-5-5-5-5)
Metcon
Metcon (Time)
3 Rounds for Time:
7 Muscle Ups*
35 Wallballs 20/14*
*Any break of either exercise results in a mandatory 30 second rest period. The goal is to do smooth, well paced UNBROKEN rounds.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit A1A – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
25 Sandbag thrusters
lunge to lifeguard tower
25 Push-ups
backpedal to ocean
25 uphill sit-ups
swim to start
100 flutter kicks
backpedal to sandbag
Sandbags are on the bottom shelf in a bucket near the water cooler in the back of the gym.
CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
25 Sandbag/ plate thrusters 45/25
50 yard walking lunge
25 push-ups
50 yard back pedal
25 situps
400m run
100 flutter kicks
50 yard back pedal
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Squat Clean (3-3-3-3-3-3-3)
Split Jerk (3-3-3-3-3-3-3)
Metcon
Metcon (5 Rounds for time)
5 Rounds For Total Time:
Row 100M
10 Burpees
Rest to 2 min mark
