Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

10 Plank to Pike Up

50m Row – Arms Only

Into…

1 ROUND

:30 High Single Unders

20 Alt. Plank Shoulder Taps

100m Row – Arms + ½ Slide

Into…

1 ROUND

:30 Double Unders/Fast Single Unders

:45 High Plank Hold

150m Row – Full Stroke

Workout

Metcon (Time)

EMOM x 12 MINUTES

MIN 1 – 50 Double-Unders

MIN 2 – :50 Plank Hold

MIN 3 – 250m/200m Row

(Score is Slowest Row)

Finisher

Metcon (No Measure)

2-3 SETS

10 Rower Pike-Ups

8 Rower Hamstring Curls

(No Measure)

Sunday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Run

10 Squat

7 Push Ups

10 Glute Bridge

:20 Handstand or Plank

Workout

Metcon (4 Rounds for reps)

EMOM x 20 MINUTES

MIN 1 – :45 DBL KB FR Hold

MIN 2 – :45 Handstand Hold

MIN 3 – :45 DBL KB Glute Bridge Hold

MIN 4 – :45 Wall Sit Hold

MIN 5 – Max reps KB Thrusters

(Score is Total Thrusters )

Rx 35/26

Rx + 53/35

15 Minute Stairway to Heaven (AMRAP – Rounds)

15 minute AMRAP

Run 200 meters

Rest 30 seconds

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS (3:00 Cap)

10 PVC Pass Thrus

5 Inch Worm + Push Up

10 Bootstrappers

10 Tuck-Ups https://www.youtube.com/watch?v=obVuc0wZoss

Strength

Bench Press (2-2-2-2-2)

Same weight last week

E2MOM

After each set, perform 10-12 reps of strict Push-Ups.

Workout

Metcon (Time)

3 SETS

8 Power Snatch (65/45)

10 Tuck-Ups

-Rest 1:00-

2 SETS

10 Power Snatch (95/65)

15 Tuck-Ups

-Rest 1:00-

1 SET

12 Power Snatch (115/75)

30 Tuck-Ups

(Score is Total Time)

Saturday

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

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Metcon

CHIPPERVALS I (No Measure)

ON A 3 MINUTE CLOCK PERFORM:

500 METER ROW

400 METER RUN

200 METER SINGLE ARM FARMERS CARRY 35/26

30 GOBLET SQUATS

100 METER SLED PUSH Z(WEIGHT TBD)

60 RUSSIAN KBS 35/26

20 4 FT BURPEE BROAD JUMP

PERFORM IN ANY ORDER YOU’D LIKE. SCALE FOR MOVEMENTS TO TAKE NO LONGER THAN 2 MINUTES.