Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
30 Mountain Climbers
5/5 DB Deadlifts
5/5 SA DB Bent Over Row
5/5 SA DB Hang Power Clean
Strength
Hang Power Clean (4×3)
4×3
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 ROUNDS
18/14 Cal Bike
12 Hang Power Cleans (135/95)|(95|65)
(Score is Each Round for Time)
Announcements
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CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row
2 ROUNDS
5 Air Deadlifts
5 Air Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
Strength
Deadlift (5-5-5-5-5)
ON A 15:00 RUNNING CLOCK…
Deadlift up to 5-10 pounds heavier than last week, then do 5 sets at that weight.
Workout
Metcon (Time)
FOR TIME
30-20-10*
Calorie Row
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
EVERY 1:30 FOR 2 SETS
50m Run
6 DB Suitcase Deadlifts
8 Scap Push-Ups
Tuck/Hollow Hold for the remainder of time!
– 1:00 Rest-
EVERY 1:30 FOR 2 SETS
50m Run
6 DB Hang Muscle Cleans
8 Knee Push-Ups
Tuck/Hollow Hold for the remainder of time
Workout
Metcon (4 Rounds for time)
EVERY 3:00 FOR 4 SETS
200m Run
20 Hang Power Cleans
20 Push-Ups
(Score is Each Set For Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 DB Hammer Curls
10 DB Pull-Overs
(No Measure)
Announcements
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CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
20 Jumping Jacks
12 Alt Plank Shoulder Taps
12 PVC Thrusters
6 Scap Pull Ups
Strength
Metcon (No Measure)
4 Rounds for quality:
5-10 Strict Pull Ups
:20 support hold on rings [Rx+ muscle up into support]
14 Low Ring Push Ups
14 Hollow Rocks
Metcon
Metcon (Time)
2 Rounds for Time:
70 Wall Balls
70 Butterfly Sit Ups
Announcements
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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
Bike @ Moderate Pace
STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
STATION 3
Row @ Moderate Pace
STATION 4
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row
