Thursday Lifting

CrossFit 262 – CrossFit

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Liftoff + Pause Pull + Pause Snatch (Full Complex x2, work as heavy as technique allows)

1 Liftoff to knee + 1 Pause at knee (2 seconds) Pull + 1 Pause at knee (2 seconds) snatch.
Focus is first pull. Use legs and straight pull to the knee (flat feet).

Power Clean (5 x 2 Building)

Fast elbows and hips back in the catch.

Front Squat (3×3 @ 75% (3 second pause on first rep))

Suggested build – 50%x5

60-70% x 3

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 Hollow Hold

then…

Max DB Thrusters

STATION 2

:30 Squat Hold

then…

Max Box Step-Ups

STATION 3

:30 Top of Push-up Hold

then…

Max

Double or Single Unders

STATION 4

:30 Bar Hang

then…

Max

DB Bent Over Row

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Singles → 20 High Jumps → 20 Double-Unders

20 Marching Plank*

5/5 DB Upright Row

*Plank on elbows, alternate lifting foot 2-3 inches off the ground

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Alt. Single Arm DB Hang Cleans

40 Mountain Climbers

60 Double-Unders

Optional Finisher

Metcon (No Measure)

2-3 SETS

10/10 DB Hammer Curls

20 Alt. Deadbugs

Thursday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

15 Jumping Jacks

10 Banded Good Mornings

5 Divebomb Push-ups

5/5 BR Reverse Lunges

Strength

Deadlift (5-5-5-5-5-5-5)

EVERY 1:00 x 7 SETS*

5 Deadlifts

*Start at a light weight a build to a moderate weight.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 Deadlifts (155/105)

10 Push-ups

20 Walking Lunges

-Rest 2:00-

AMRAP x 4 MINUTES

5 Deadlifts

5 Push-ups

10 Walking Lunges