Thursday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
2:00 any machine, then circle up with a PVC pipe for Olympic Lifting warm up with coach.
Strength
Snatch (15 Minutes to Build)
Clean and Jerk (15 Minutes to Build)
Optional Finisher
Metcon (AMRAP – Reps)
8 Rounds of:
:30 on, :30 off
any machine.
Go hard!
Score is Calories
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
Warm-up
Warm-up (No Measure)
AMRAP x 5:00 (or 2 rounds)
100m Jog
8 Glute Bridge-ups w/toes up
4/4 Spiderman Lunge
:30 Row
8 Straight Leg Sit-ups
4/4 Single Arm Ring Rows
Workout
Metcon (Time)
EMOM x 16 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 20 Arm Haulers
MIN 3 – 200m Run
MIN 4 – 15 Ring Rows
Score is the SLOWEST 15/12 cal row for the workout.
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row (Easy → Mod → Hard)
10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)
Strength
Front Squat (7-7-7-7)
7-7-7-7
Front Squat
-Rest 2:00 b/t Sets-
Workout
Metcon (Time)
FOR TIME
27-21-15-9
Cal Row
Thruster (95/65)
-15:00 Hard Cap-
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Plate Deadlifts → 10 Plate Ground to Overhead
10 Up-Downs → 10 Burpees
10 Glute Bridge-Ups → :45 Glute Bridge Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
15 Plate Ground to Overhead
10 Burpees
-Rest 3:00-
ALTERNATING TABATA
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Plate Russian Twists
MOVT 2 – Plate Gun Hold
Score is Rounds & Reps on the AMRAP.