CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
EMOM x 12 MINUTES
200/150m Row
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Mono Warm-up — Bike, Run, Row or Ski
into…
CHIPPER WARM-UP (5 min cap)
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners
Strength
Clean and Jerk (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk
*Last Seen 9/4/19
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead
(Score is Time)
C. STRENGTH / GYMNASTICS
Deadlift (10-8-6-4-2-4-6-8-10)
10-8-6-4-2-4-6-8-10
Deadlift*
*Second half of the wave 4-6-8-10 should be heavier than the first half of the wave for each set.
(Score is Weight)
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