Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
1-2-3-4-5…Etc
DB Bent Over Row
Bench/Box Step-ups
Up Down
DB Deadlift (below the knee to stand)
Strength
Metcon (Weight)
5 SETS
1 Deadlift
+
1 Hang Power Clean
+
1 Power Clean
+
Front Squat
(Score is Weight)
Strength – HOME
Metcon (Weight)
5 SETS
3 DB Deadlift
+
3 DB Hang Power Clean
+
3 DB Power Clean
+
3 DB Front Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
8 ROUNDS (:20 ON / :10 OFF)
MOVT 1 – Hang Power Cleans (115/75)|(95/65)
MOVT 2 – Pull-ups
MOVT 3 – Box Jump Overs (24/20)
*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.
(Score is Reps)
Workout – HOME
Metcon (AMRAP – Reps)
8 ROUNDS (:20 ON / :10 OFF)
MOVT 1 – DB Hang Power Cleans
MOVT 2 – DB Upright Row
MOVT 3 – Jumping Lunges
*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.
(Score is Reps)
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