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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6:00 CAP)
:30 Bike
5 Slam Ball Deadlift
10 Slam Ball G2O
10 Slam Ball Lunges
10 Jumping Squats
Strength
Metcon (Weight)
EVERY 1:30 FOR 6 ROUNDS
3 Deadlift
+
2 Hang Power Clean
+
1 High Hang Power Clean
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 15/12 Cal Bike
*Deadlift starts moderate then can build every round or every other round.
(Score is weight)
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
CHIPPER-STYLE WARM-UP…
1:00 Calf Stretch on Wall/Rig (:30 Each Leg)
40 Single-Unders
10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle)
30 High Singles
10 Calf Raises
20 2 Singles + 1 Double Under
10 Air Squats
10 Double-Unders
Workout
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Optional Cool Down
Warm-up (No Measure)
2 SETS
:30/:30 Calf Stretch*
1:00 Cobra Stretch
(No Measure)
*Elevate foot against wall to stretch each calf.
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (6 Min Cap)
3 Up-Downs + 5/5 Single Arm DB Sumo DL
3 Up-Downs + 5/5 Single Arm DB Snatch
3 Up-Downs + 5/5 Single Arm Front Rack Lunges
Workout
Metcon (Weight)
EMOM x 16 MINUTES
MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts
MIN 2 – 5 Up-Downs + 10 DBL DB Snatches
MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges
MIN 4 – :45 MAX Hollow Hold
(Score is Load)
Announcements
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CrossFit 262 – CrossFit
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snatch pull + snatch (1-1-1-1-1…)
Front Squat + Split Jerk (1+1, Building)
We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.
Optional Finisher
Metcon (No Measure)
8 Rounds
Row/Bike/Ski
1:30 on, :30 off
Try to keep a consistent “push” pace.
~1000+/850+ on Rower
~62+/56+ RPM on Bike
~800+/700+ on Ski
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m
Rest Remainder
STATION 2
40 Box Jumps
Rest Remainder
STATION 3
30 Burpees
Rest Remainder
