Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Double Unders
:30 Burpees
:30 Double Unders
STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
STATION 3
:30 Single DB Front Squats
:30 Squat Hold
:30 Single DB Front Squats
STATION 4
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
Thursday Lifting
CrossFit 262 – CrossFit
Snatch Pull + Hang Snatch (4×2(snatch pull + knee))
Complex
Power Clean (3×1 @ 85%)
50-60-7-x2
75-80×1
3×1 @ 85% (5% heavier than last week)
Clean Pull (4×3 @ 100%)
Single Leg RDL (3×8-10)
Make them better than last week. That doesn’t necessarily mean heavier.
Wednesday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Cardio
2 ROUNDS
10 PVC Pass Thrus
10 Hanging Knee Raises
2 ROUNDS
10 PVC Tempo Overhead Squats
10 Supermans
Strength
Metcon (No Measure)
4 Rounds not for time:
30 Russian Twists (count every tap. use a heavy plate such as 45/35 lbs)
2 Turkish Get Ups per side (building up in weight)
:20 L sit hang or hold.
5 Pistols per side (assisted if necessary)
Workout
Metcon (Time)
9 – 15 – 15 – 9
Power Snatch (75/53)
OHS (75/53)
Toes to Bar
Burpee Box Jump Overs (24/20)
9 of each, 15 of each, 15 of each again, 9 of each.
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
:30 Bike (increase RPM by 2, every round!)
10 Alt. Cossack Squats**
5/5 Single Arm Ring Rows
*Every minute on the minute (including 3-2-1 GO), perform 5 Burpees
Workout
Metcon (Time)
5 ROUNDS FOR TIME
20 Alt. Lunges
15 Ring Rows
10 Cal. Bike
-12:00 Hard Cap-
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
1:00 Quad Smash with Roller
20 Slow Mountain Climbers
10 Glute Bridge-Ups
5/5 Single Leg Glute Bridge-Ups
(No Measure)
Wednesday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
Run 100 meters
2 ROUNDS
10 PVC Tempo Overhead Squats (3211)
10 Scap Pull-Ups
Strength
Strict Press (5-5-5-5-5)
Shoulder Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Hang Power Cleans
9 Push Press
9 Toes to Bar
RX 95/63
RX+ 115/73