Reloaded 10am
CrossFit 11am
#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #KettleBells #NoPainNoGain #Lift #Burpees #Dubs #Squats #Cleans #Strength #Muscles #Power #LiftGoodLookGood #Lunges #Swim #Sprint #Gains #KettleBells #PullUps #Rows #SunsOutGunsOut #WorkOut
9am Reloaded.
BeachWOD at A1A
10am CrossFit
#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Lift #Burpees #Dubs #Squats #Cleans #Strength #Muscles #Power #LiftGoodLookGood #Lunges #Swim #Sprint #Gains #NoPainNoGain #KettleBells #PullUps #Rows #SunsOutGunsOut #WorkOut
Power Clean (2-2-2-2)
Abbate (Time)
For Time:
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
*scale barbell movement as needed
Abdominal Supplement 43
50-40-30-20-10
Sit Ups
Russian Twists w/ light medball
Wall Throws w/ light medball
#CrossFit #CrossFit305 #CrossFitA1A #PullUps #Cleans #Run #Strength
65-75-85-95%
It is VERY important to stick to your percentages. Failure to do so will reap less results.
Row 50/35 Calories
40 Front Rack Lunges 95/63
30 Front Squats
20 Front Rack Lunges
10 Front Squats
Three Rounds:
30 Second hollow hold
30 second superman hold
8 Glute Ham Raises
30 Toes to Bar
30 Box Jump Overs 24/20″
30 Kettlebell Swings 53/35
30 Burpees 8/7′
30 Pull Ups
30 Box Jumps
30 yards of rope climbing (six 15′ climbs)
30 Walking Lunges 53/35
30 Goblet Squats 53/35
30 Calorie Row
RX+ = 70/53, Chest to Bar
25 min AMRAP
50m lunge
400m run
30 box step ups
20 triceps dips
10 cal bike
3 rds:
50 MB sit ups
1 min plank