Saturday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

15 Slam Balls

15 Cal Row

STATION 2

AMRAP

10 Slam Balls

10 Cal Row

STATION 3

AMRAP

8 Slam Balls

8 Cal Row

Friday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

8 Minutes Of:

Jog Down & Back x3

30 Single Unders

5 Up Dog -> Down Dog

:20 Lizard per side

10 Air Squats

10 Hanging Knee Raises

Metcon

Karuba (AMRAP – Rounds and Reps)

25 Minute AMRAP:

100 Double Unders

50 Air Squats

25 Push Ups [Rx+ 12 Strict HSPU]

10 Ring Dips

5 Strict Pull Ups [Rx+ replace dips and pullups with 7 muscle ups]

:20 L-Sit of any kind.
Full depth in squats, don’t cheat. Good push ups without “worming” up.

L-Sit can be hang or in ring support, accumulate 20 seconds.

Friday

Announcements

👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max Jumping Air Squats

STATION 2

Max DB Hang Power Cleans

STATION 3

Max DB Push Press

STATION 4

Max Plank

Friday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

5:00 EZ Jog

into…

5:00 EZ Row

into…

5:00 EZ Bike

*Get a good sweat in. Pick a pace that you can sustain for all 15:00.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to ½ Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

Strength

Snatch (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Last seen 2018

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 15 MINUTES

3 Power Clean & Jerks*

Min 1,2,3 – 155/105

Min 4 – Rest

Min 5,6,7 – 185/135

Min 8 – Rest

Min 9,10,11 – 225/155

Min 12 – Rest

Min 13,14,15 – AHAP

*Athlete can choose to go unbroken or break-up the reps. Fast singles are fine.

(Score is Final Weight)

Friday

Announcements

👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

800 meter run

INTO…

10 strict press PVC or empty bar

10 Push Press

10 Sit Ups

10 V-Ups

Strength

Shoulder Press (5-5-5-5-5)

5 sets of 5 (5-10 lbs heavier than last week if possible)

Workout

Fish Soup (Time)

2 rounds for time of:

30 Hang DB Snatch/Side 50/35 | 40/25

Run – OR – Row 1000 meters

30 Burpees

Finisher

Lean Mean Dumbbell Machine 1 (Weight)

5 sets, 10 reps each:

DB Front Raise

DB Lateral Raise

DB Curl (Slow)

DB Tricep Kick Back

Rest 1 minute

Do these sets as a group, with the coach counting off reps. Slower is better than fast. Heavier is not better. Better is better.