Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – X-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

Row 500m (rest remainder)

STATION 2

25 Burpees (rest remainder)

STATION 3

2:00 Max Plank

(every break = 10 sit-ups)

STATION 4

2:00 Max Wall Sit

(every break = 10 lunges)

LIFTURDAY

CrossFit 262 – CrossFit

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Snatch DL + Hip Snatch (8min EMOM (1+1))

Front Squat + Split Jerk (2+1)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

1 Round Cindy

25′ Lunge

6 Burpee Box Overs (20″)

25′ Bear Crawl

Saturday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

7 Med. Ball Squats → 7 Med. Ball Push Press to target

7 DB Deadlifts → 7 DB Hang Jump and Shrugs

10 Alt. Mountain Climbers → 7 Plank Jump Tucks*

*Start in plank jump the feet up to the hands and back into a plank

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

400m Run

20 Wall Balls

15 DB Hang Power Cleans

10 Up-Downs

Saturday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 BB Deadlifts

8 BB Hang Power Cleans

6 BB Strict Presses

4 Broad Jumps

Workout

Metcon (3 Rounds for time)

3 SETS FOR TIME

500m Row

30 Up-Downs

20 Hang Power Clean (95/65)

10 Push-ups

-2:00 Rest b/t Sets-

Strength

Metcon (No Measure)

3 SETS (2:00 ON/ 1:00 OFF)

20 Plate Bicep Curls (25/15)

50ft Gun Walk
Complete the strength after the workout!