snowturday
CrossFit 262 – CrossFit
Clean Pull + Clean + Front Squat (2+1+2)
Metcon (Time)
5 ROUNDS:
9 Pull-Ups
12 Wall Balls
15 Box Jumps
Friday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
F*** it – it’s FRIDAY Playlist!
https://open.spotify.com/playlist/0U7G6VwxKdSjQT2UIo7w1a
3 ROUNDS w/ Single KB…
10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm Front Rack Hold
:15 L arm Over Head Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 “Strict Burpees”
*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Handstanding and handstand Walking. Have Fun!
No measure, but try for one long hold or one max distance walk within the minute.
Workout
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.
Friday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
Jog Down and Back x3
10 Ring Rows
10 Ring-Assisted Pistols
10 Samson Lunges
2 Wall Walks
Workout
Centurion Chipper (Time)
For Time:
25 Pull Ups [Rx+ 15/12 Muscle Ups]
50 Weighted Box Step Overs (53/35 lb KB – 24/20in)
100 Overhead Lunges (25/15 lb plate)
50 Weighted Russian Twists (20/14 lb Medball – count rights only)
25 Devil’s Presses (40/25)[50/35]
Optional Finisher
Metcon (No Measure)
30 banded tricep extensions (slow, squeeze at bottom)
:30 rest
15 banded tricep extensions
:30 rest
15 banded tricep extensions
:30 rest
15 banded tricep extensions
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
10 Air Squats
8 Up Downs
100m Run
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE AMRAP”
AMRAP x 5 MINUTES
5 DB Thrusters
5 Burpees
100m Run
-Rest 1:00-
AMRAP x 4 MINUTES
4 DB Thrusters
4 Burpees
100m Run
-Rest 1:00-
AMRAP x 3 MINUTES
3 DB Thrusters
3 Burpees
100m Run
(Score is Rounds + Reps)
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5/5 Suitcase KB Deadlifts
5/5 Single Arm KB Front Rack Lunges
5/5 Single Arm KB Bent Over Row
10 Jumping Jacks
5 Kip Swings
Strength
Deadlift (5-5-5-5)
5-5-5-5
Tempo Deadlift (2121)
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
50m KB Farmer Carry (70/53)|(53/35)
15 Deadlifts (165/115)|(115/75)
50m KB Farmer Carry
15 Jumping Pull-ups
(Score is Time)