Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

4 QUICK SETS (5:00 CAP)

10 Up-Downs

8 Deadlifts

6 Bent Over Rows

4 Broad Jumps

Strength

Hang Power Clean (3-3-3-3-3-3-3-3-3-3)

EVERY :40 FOR 10 SETS

3 Hang Power Cleans

*Keep loading moderate.

(Score is Weight)

Workout

Metcon (7 Rounds for time)

EVERY 1:30 x 7 SETS

5 Hang Power Cleans (135/95)|(95/65)

10 Burpees Over Bar

(Score is Each Round for Time)

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

:30 MAX Cal Bike

:30 Recovery

:30 MAX Cal Bike

STATION 2

:30 Double Unders

:30 Lunges

:30 Double Unders

STATION 3

:30 Max Cal Row

:30 Recovery

:30 Max Cal Row

STATION 4

:30 Push-Ups

:30 Plank

:30 Push-Ups

Thursday Lifting

CrossFit 262 – CrossFit

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Snatch balance + Overhead squat (5 x (1+2))

Snatch balance + 2 Overhead Squats (from the rack).

Snatch (12 Minute EMOM)

1 Snatch EMOM for 12 minutes. Make them great.

Clean + Front Squat (5 x (1+2))

Full clean + 2 additional front squats.

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

100m Run

5/5 DB Upright Row

10 Alt. Reverse Lunges

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 200m Run

MIN 2 – 12 DB Hang Power Cleans

MIN 3 – 12 Single DB Alt. Curtsy Squats

(No Measure)