Lifting Thursdays
CrossFit 262 – CrossFit
SNATCH PULL + HIP SNATCH (3×3 @ 60-70%)
Power Clean (1-1-1-1…)
50-60-70%x2
75%x1
3×1@80%
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Med Ball Deadlift
5 Med Ball Front Squat
10 Bodyweight Reverse Lunges
20 Plank Med Ball Taps
Workout
Metcon (Time)
8 ROUNDS FOR TIME
10 Med. Ball Squat Clean
12 Med. Ball Reverse Lunges
14 Med. Ball Plank Rolls
-16:00 Hard Cap-
(Score is Time)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS (2 MIN CAP)
5 Bodyweight Kang Squats*
10 Alt. Groiners w/twist
20 Mountain Climbers
*Kang Squat = Goodmorning + squat + Bootstrapper + Finish the goodmorning
Into …
1 ROUND (4 MIN CAP)
1:00 Row
10 Alt. Step-Ups
1:00 Bike
10 Box Jumps w/step down
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
12/10 Cal. Row
7 Box Jumps
12/10 Cal. Bike
7 Box Jumps
-Rest 2:30-
Repeat!
(Score is Rounds + Reps)
Wednesday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS:
200m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!
(No Measure)
Workout
Metcon (AMRAP – Reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
If you can’t make a 2 minute clock on the run, cut the distance down.
(Score is Reps)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 QUICK ROUNDS
30 Mountain Climbers
15 Sit-ups
10 DB Curl to Press
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (2111)
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS
15 DB Bench Press (35/25)|(25/15)
12 DB Renegade Rows*
*1 Rep = Row L + Row R (no push-up)
-into-
100 Sit-ups
-into-
30-20-10**
DBL DB Hang Snatch
**15/12 Cal Bike after each full round.
(Score is Time)