Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

MAX Single DB G2OH

STATION 2

:30 Superman Hold

:30 Plank Hold

STATION 3

MAX Single DB Thruster

STATION 4

:30 Wall Sit

:30 Glute Bridge Hold

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

With a light bumper plate…

AMRAP x 5 MIN

10 Plate Deadlifts

10 Plate Push Press

10 Air Squats

10 Bicycle Kicks

Workout

Metcon (4 Rounds for reps)

4 SETS

1:00 MAX Plate Ground to Overhead

-Rest :30-

1:00 MAX Plate Squats

-Rest :30-

1:00 MAX Sit-Ups

-Rest :30-

(Score is Each Round for Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

5 Push-Up Negatives @31X1

10/10 Clamshells

(No Measure)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Step Ups

8 DBL DB Deadlifts

6 Squats*

4 Strict Presses

Strength

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 12 Alt. DB Box Step-ups (35/25)

MIN 2 – 12 Seated DB Arnold Press

MIN 3 – :45 Plank

(Score is Weight)

Workout

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND…

10 Groiners

10 Bootstraps

10 Thoracic Rotations/Side

-into-

AMRAP x 6 MINUTES

10 PVC Pass Thrus

10 Box Step Ups

10 BB Goodmornings

10 Up Downs

Extended Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY*

5-7 Down + Finish

5-7 Elbows High + Outside

5-7 Muscle Snatch

5-7 Snatch Drops

5-7 Hang Snatch

*With PVC or Empty Barbell

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

18-12-6

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

-Rest 2:00-

6-12-18

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

(Score is Time)