Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
7 Box Jumps
7 Russian KB Swing
STATION 2
Run 400m
then..
Max Push-ups
STATION 3
EMOM
15 Slam Balls
Lifting Thursdays
CrossFit 262 – CrossFit
Snatch balance + Overhead squat (1,1,1,…)
Build up as desired, punch into the catch and keep reaching.
Snatch (4×1 @ 85%)
5% heavier than last week. 4 good reps.
2 Cleans + Jerk (5x(2+1))
Two cleans then 1 jerk. Use the cues from the last 4 weeks.
Build as desired.
Front Squat (4×2 @ 90%)
Suggested build:
50% x 5
65-75-85% x 2
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
1:30 Cal Row
1:30 Burpees
STATION 2
AMRAP
8 Mountain Climbers
8 DB Deadlifts
8 DB Push Press
STATION 3
1:30 Cal Row
1:30 Burpees
STATION 4
AMRAP
8 Mountain Climbers
8 DB Deadlifts
8 DB Push Press
Wednesday
CrossFit 262 – CrossFit
Warm-up
Strength
Metcon (No Measure)
3 Rounds for Quality, not for time:
20 GHD Sit Ups
10 to 15 Ring Dips [Rx+ Ring Muscle Up Practice]
200m Weighted Carry*
*Sandbags/Farmers Carry/Overhead Carry/Front Rack/Etc.
Metcon
Metcon (Time)
3 – 6 – 9 – 12 – 15 – 18 – 21
Single Arm DB Thruster (40/25)[50/35]*
*:30 Plank and 30 Double Unders after each set.
[Rx+ 20 ft HS walk + 30 double unders after each set]
Can switch off hands for thrusters as desired.