CrossFit 305, CrossFit A1A – CrossFit
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Muffler (AMRAP – Reps)
Min 1: 12 Alternating DB Split Snatch
Min 2: Cal row
Min 3: Max UB Wall Ball
—-
Scaled – 20/15 or less from hang as needed, 10/8 cal row, light ball
RX – 40/25, 12/10 cal row, 20/14 ball
RX+ – 50/35, 15/12 row, 30/20 ball
Wall Ball shots must be unbroken. As soon as you stop moving or the ball hits the floor, the set is over. In order for the round to count, all other work must be completed.
Pace wisely – this workout really starts in the 4th round.
JAMS JAMS JAMS!!!
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CrossFit 305, CrossFit A1A – CrossFit
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Front Squat (8-8-8-8-8)
ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.
Runnin’ With El Diablo (Time)
Run 400 meters
into…
3 rounds of:
15 hang power cleans
50 double unders
into…
Run 400 meters
—-
Scaled – light weight or russian KB swings, single unders or weighted jacks
RX – 75/53
RX+ 115/83
This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.
11 minute time limit. As long as you’re out the door before 10 minutes, finish.
CrossFit 262 – CrossFit
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Front Squat + Back Squat (5×2+2 , building to 90-95% of 1RM.)
Heavier than last week.
Open Intervals 2 (Time)
Every 6:00 for 3 Rounds (5 minute time cap each round)
20 Toes To Bar
20 Burpees Over Bar
20 Thrusters (95/63)
Score is slowest round.
This is the same amount of work as last week Monday, but a different time and rest domain. Working on bigger sets of each movement, please scale appropriately compared to how you felt last week. Will this be harder or easier?
CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Ground to OH
:20 Plank Hold
STATION 2
AMRAP
10 Up-Downs
:20 Plank Hold
STATION 3
AMRAP
10 Sit-ups
:20 Plank Hold
STATION 4
AMRAP
10 Push-ups
:20 Plank Hold
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
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A. CONDITIONING
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
B. 60:00 GPP
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*Suggested max height of 36″
Workout
Metcon (3 Rounds for reps)
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
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Extended Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Burpees
10 Air Squats
5/5 DB Sumo Deadlift
10 Medicine Ball Push Press (throw to a target)
5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)
Workout
Metcon (2 Rounds for time)
2 SETS
5 ROUNDS FOR TIME
10 Wall Balls
10 Alt. DB Snatch
Rest 3:00 b/t Sets
-16:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
200m Run
20 Hollow Body Flutter Kicks
12 KB DL
6/6 KB BOR
Strength
Deadlift (5-5-5-5-5-5-5-5-5-5)
EMOM x 10 MINUTES
5 Deadlifts*
*Increase weight every other round. Keep weight light-moderate.
Workout
Metcon (Time)
FOR TIME
800m Run
21 Deadlifts (135/95)
400m Run
15 Deadlifts (155/105)
200m Run
9 Deadlifts (185/135)
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Front Squat (8-8-8-8-8)
ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.
Runnin’ With El Diablo (Time)
Run 400 meters
into…
3 rounds of:
15 hang power cleans
50 double unders
into…
Run 400 meters
—-
Scaled – light weight or russian KB swings, single unders or weighted jacks
RX – 75/53
RX+ 115/83
This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.
11 minute time limit. As long as you’re out the door before 10 minutes, finish.
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Weightlifting
clean complex (1-1-1-1-1-1-1)
hang power clean+hang clean+push jerk+split jerk
Continue building on technique practice from last weeks session.
Metcon
Babaganoosh (Time)
For time:
60 Cal Row
50 Wallballs 20/14
40 Kettlebell Swings 70/53
