CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
EVERY 1:30 FOR 15 SETS
14/12 Cal Bike
*Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
Strength
Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
10:00 HS Walk Practice
into…
EMOM x 10 MINUTES
MIN 1 – :45 Max Distance HS Walk*
MIN 2 – :45 Max Muscle-Ups
*In the HS walk, set-up a 25′ course in 5′ increments. If fail within a 5′ increment, go back to the start of that increment.
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