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 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
()
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Row
10 Air Squats
6/6 SA Ring Row
Strength
Metcon (6 Rounds for weight)
EVERY 1:30 x 6 SETS
1 Hang Power Clean
+
1 Power Clean
+
2 Front Squats
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 7 Power Cleans (Athlete Choice)*
MIN 2 – 35 Air Squats
MIN 3 – 16/13 Cal Row
*Power Clean Starts moderate and then can build every round or every other round.
(Score is Weight)