Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Row 350 meters
10 BB/PVC Deadlifts
10 BB/PVC Shoulder Press
Focus on perfect form
Workout
Deadlift (5-5-5-5-5)
ON A 20:00 RUNNING CLOCK…
In 10 minutes, Build to a (SAFE) but challenging set of 5 Deadlifts.
Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.
No dropping, no banging, no clanging – clean lifting.
Shoulder Press (5-5-5-5-5)
Right after deadlifts, Build up over 2-3 sets, then do 5×5 across, resting 90 seconds between sets. Pick a challenging but doable weight. You should not be close to failure and form should be perfect.
Finisher
Metcon (Time)
3 ROUNDS FOR TIME
Run 200 meters
10 Burpees
-Hard Cap 5:00-
(Score is Time)
