Saturday
CrossFit 262 – CrossFit
Clean and Jerk (1-1-1-1-1…)
Build to something heavy.
Metcon (Time)
5 rounds for time:
10 Box Jumps (30/24)
15 Calorie Row/12 Calorie Bike or Ski
20 Jumping Lunges
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
30 Single Unders
:20 Down Dog w/Alt. Calf Stretch
10 Med Ball Squat Cleans
Skill
Warm-up (No Measure)
ON A 4:00 RUNNING CLOCK…
Double Under Practice
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
5-10-15…and so on
Med. Ball Squat Cleans
10-20-30…and so on
Double-Unders
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Couch Stretch (1:00/Side)
2:00 Quad Foam Roll (1:00/Side)
(No Measure)
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
THIS WORKOUT IS AT 9AM!!!!!
WARMUP:
SHOW UP ON TIME
WARMUP BRIEFING WILL BE SHARP & SHORT
IF YOU ARE LATE, BE A NINJA.
800 METER RUN
1 MINUTE COUCH STRETCH PER SIDE
40 SAMSON LUNGES IN PLACE
20 UP/DOWN
Workout
Metcon (Time)
500 run
500 ski/bike/row
50 goblet lunges 53/35 35/26
500 run
500 ski /bike/row
50 pullups
500 run
500 ski/bike/row
50 weighted step ups
500 run
500 ski/bike/row
50 wallballs 20/14 14/10
Saturday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
800m Run
Every 200m faster
Then…
3 ROUNDS
5 Squats
10 Cossack Squats
10 Scap Pull-Ups
5 Strict Pull Ups or Ring Rows
Metcon (2 Rounds for reps)
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Goblet Squat
STATION 2 — Cal Row
STATION 3 — Toe to Bar or V- Ups
STATION 4 — Rest
(Score is Reps in Each Set)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)