CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
25 Jumping Jacks
10 PVC Pass Throughs
10 PVC Good Mornings
10 Samson Lunges
5 Push Ups
5 Box Jumps
Metcon
Joe Pulizzano’s 70th (Time)
With a partner, switching off as desired [Rx+ solo mission]
7 Rounds of:
1 Muscle Up or Rope Climb
10 Calories Rowing
10 Burpee Box Jump Overs
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Wall Balls
10 DB Snatch
10 Kettlebell Swings
10 Double Unders
Athletes choose weights appropriate to them. Jeff and Joe did this yesterday, Jeff was done around 45ish minutes and Joe was done around 55ish minutes. Have fun and enjoy being healthy for life!
CrossFit 262 – CrossFit
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Metcon (Time)
(0:00-5:00)
1000m Row
50 Power Cleans (135/93)[155/113]
-Solo (500/25)
(5:00-10:00)
AMRAP Wall Balls (20/14)[11/10]
(10:00-15:00)
1-2-3-4-5…
Toes 2 Bar
5-10-15-20-25…
Double Unders
(15:00-[25:00])
10RFT:
5 Pull-Ups [3/1 Muscle-Ups]
10 Burpees
15 Air Squats
-Solo 5RFT [20:00]
*This workout can be done solo or with a partner.
CrossFit 262 – CrossFit
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Clean and Jerk (1-1-1-1-1-1)
Work on technique – build only as technique allows.
Metcon (Time)
21 – 15 – 9
Toes to Bar
Thrusters (95/63)
2x Double Unders
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS
10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide
:20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up
10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats
Workout
“THE 1500” (3 Rounds for time)
3 SETS
500m Row
-2:00 Rest b/t Sets-
Optional Finisher
Metcon (No Measure)
3 SETS
5/5 Single Leg Glute Bridge-Ups
20 Hollow Rocks
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
5 Air Squats → DB Front Squats
5 Up Downs → 5 Broad Jumps
5 DB DL → DB Hang Power Clean
5 DB Bent Over Rows
Movements progress at 1/2 point.
Strength
Power Clean (2RM)
ON A 12:00 RUNNING CLOCK…
Build to a 2RM Power Clean
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Burpees
7 Hang Power Cleans (95/65)
7 Front Squats
