CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang Snatch (3-3-3-3-3-3-3)
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 (3-3-3-3-3-3-3)
Metcon
Metcon (3 Rounds for reps)
3 rounds for time:
400m run
AMRAP Kettle Bell Snatch up to 3 min
Rest to 5 min
If you did not master the KBS Friday sub heavy Russian swings.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (5 Rounds for reps)
5x500m row
Choose a partner and alternate 500m row efforts. Go as fast as you can each effort. If you don’t look like you got rabies at the end of the first round, GO FASTER.
Weightlifting
Metcon (No Measure)
Super set:
5×10 slow bicep curls
AMRAP perfect slow pushups
Super Set:
5×10 Slow Ring rows
5×10 tricep kick backs
Go slow with excellent form. Your goal is to make your muscles burn out. Rest 90 seconds or less between the sets. Do not hurry through the reps, do not pass go and collect $200.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang squat clean and jerk (3-3-3-3-3-3-3)
Barbell begins from hang, passes through squat and ends with any style of jerk
Metcon
Muy picante sexito wod (Time)
5 rounds for time:
5 HSPU
10 Pistols
15 Pull-ups
CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
37 Minute AMRAP:
800m run
1 rope climb
500m row
20 Pull-Ups
CrossFit A1A – RELOADED
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Metcon
Metcon (No Measure)
Swim, lunge, burpee, kbs…it’s gonna be fun
CrossFit 262 – CrossFit
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Metcon (Time)
800m Medball Run (20/14)
40 Clusters (95/63)
30 Clusters (115/83)
20 Clusters (135/103)
400m Run (Relay)
40 Deadlifts (185/133)
30 Deadlifts (205/153)
20 Deadlifts (225/173)
800m Medball Run (20/14)
-“Buy-In” & “Cash-Out” runs together trading the ball whenever
-Middle run is “Relay Style” both partners run 400m
-Barbell reps can be split any way
