CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Dedicated Shoulder Work Prior to Snatch Complex
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Bike @ Moderate Pace for 2:00
1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat
Into…
1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
-Rest 2:00-
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Clean + 1 Squat Clean + 1 Front Squat
Then…
NOT FOR TIME
15 Reps of FS Weight @ 2222 (Take from rack)
(Score is Weight)
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