Sunday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Hang Snatch (1-1-1-1-1-1-1)

The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).

Overhead Squat (1-1-1-1-1-1-1)

Metcon

Metcon (Time)

For time:

30 Pushups

40 Wallballs 20/14

50 Pull-ups

rx+ start with 20 bar muscle ups

Saturday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Hang squat clean and jerk (1-1-1-1-1-1-1)

Barbell begins from hang, passes through squat and ends with any style of jerk

Metcon

Metcon (Time)

3 rounds for time:

60 Air Squats

120 Double Unders

Beach Wod

CrossFit A1A – RELOADED

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Metcon

Metcon (AMRAP – Rounds and Reps)

32 Min AMRAP:

200m Swim

400m Run

If you are not swimming you will perform:

32 Min AMRAP:

50 Air Squats

200m Run

10 Burpees

200m run (back to start)

Cardio Party-o

CrossFit 305, Stirling Road CrossFit – RELOADED

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Metcon

Metcon (Time)

5 rounds for time:

500m run

500m row
If you did the open wod yesterday, use this as a chance to go at 60-70%, get loose, and foam roll. If you didn’t, go hard and get some cardio!

Abs

100 sit ups (Time)

100 abmat sit ups for time
Use Anchored Sit-ups today