Thursday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
5 Push-ups
5 Burpees
STATION 2
AMRAP
5 DB DBL Swing
5 DB Front Squat
STATION 3
AMRAP
10 Alt. Reverse Lunges
:30 Plank
Thursday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
8 Minute EMOM
1: Jog
2: Down Dog -> Up Dog
3: Bird Dogs
4: Dead Bugs
Skill
Metcon (No Measure)
12 Minute of Quality Practice
1: Ring Dips or Muscle Ups
2: Handstand Skills
3: Rope Climbs
Pick 1 or all 3 and spend 12 minutes working on progressions with coach.
Metcon
Metcon (Time)
E4MOM for 20 Minutes:
400m Row
12 Toes to Bar
10 Deadlifts (185/133)[225/163]
Score is slowest round.
Wednesday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds (PVC-Bar-Bar)
10 Strict Presses
5 Push Presses
3 Jerks (Split or Push)
5/5 Front Rack Elbow Pumps
8 Alternating Lunges (no weight)
Strength
Push Press (5 – 5 – 5+ @ 60%, 70%, 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Minutes 0 – 10:00
10 Minute AMRAP
50 Double Unders
10 Burpee Box Jump Overs
Rx+ Minutes 10:00 – 16:00
Establish 1rm Jerk from Rack
Rack Jerk (6 Minutes to establish max)
If you did RX+, enter weight of jerk here.
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND
30 Mountain Climbers
20 Lateral Jumps Over the Bar
10 Burpees
Into…
2 ROUNDS
10 Deadlifts
8/8 Elbow Punches
6 FR Lunges
4 Front Squats
Strength
Metcon (Weight)
EVERY 1:30 FOR 6 SETS*
1 Paused Clean Deadlift**
2 High Hang Power Clean
*Increase weight each set. Keep weight moderate.
**Pause for :02 above knee then continue the lift.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
7 Hang Power Clean (115/75)
14 Front Rack Lunges
42 Double Unders
-12:00 Cap-