2020 Partner WOD Uno

CrossFit 305, CrossFit A1A – CrossFit

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2020 Partner WOD Uno (Time)

Row 2,000 calories

Run 1600

120 Walking Lunges with DBs

80 Strict Push Ups

60 Dumbbell Thrusters

40 Burpee Pull Ups (switch every 10)

Switch at will, one partner works at a time – GET AFTER IT!

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Box Jumps

1:00 DB Step-Ups

STATION 2

1:00 Push-ups

1:00 Hollow Flutters

STATION 3

1:00 Ring Rows

1:00 Wall Sit

STATION 4

1:00 Row

1:00 Double Unders

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

20 Toes to Bar

20 Alt DB Snatch (50/35)

20 Single DB Step-Up (24/20)

*DB Can be held any way on the body similar to Open standard.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ pace)

10 Scap Push-Ups

10 Scap Pull-Ups

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thruster

1 ROUND

:30 Row (MOD pace)

10 Kipping Swings

5 Wall Ball Front Squats

5 Wall Ball Push Press to Target

5 Wall Balls

1 ROUND

:30 Row (SPRINT)

10 Kipping Swings

10 Wall Balls

Workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Finisher

Warm-up (No Measure)

FOR QUALITY

100 Hollow Rocks

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for time)

3 SETS

3 Hang Power Cleans (185/125)

25′ HS Walk

3 Hang Power Cleans (185/125)

25′ HS Walk

-Rest 2:00 b/t Sets-

(Score is Each Round for Time)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP X 4 MINUTES

8 Samson Lunges

8 Slam Ball Deadlifts

:20 Squat Hold with Slam Ball

Skill

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK …

Practice Air Squat Mechanics

Workout

Metcon (Time)

FOR TIME*

5-10-15-20-15-10-5

Slam Balls

Air Squats

*After every set, perform 20 Mountain Climbers

-14:00 Hard Cap-

(Score is Time)

Friday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

10 minute AMRAP @ warm up pace:

Run or Row 800m

into…

40 Jumping Jacks

30 Mountain Climbers

20 Jump Squats

10 Alt. Lunge

10 Push Ups

5 Strict Pull Ups

Do not repeat row or run, go back to jumping jacks. Warm up pace!

Grab a bar.

Spend 10 minutes lined up with coach instructed technique drills.

Be patient, get better, then go faster because your technique is great.

Workout

END TO END BURNERS (Time)

5 ROUNDS FOR TIME OF:

10 Power Clean (115/75) (95/63)

10 Shoulder to Overhead

Run 200 meters

(Score is Time)
Use a weight you can do unbroken – this is cardio, not strength. Use dumbbells as needed. Modify movements to maintain stimulus.