SAT & JERKDAY
CrossFit 262 – CrossFit
PULL + CLEAN + PUSH JERK + JERK
Metcon (Time)
-(400M RUN)-
21-15-9
WALL BALLS (20/14)(11’/10′)
KB SWINGS (70/54)
-(400M RUN)-
Labor of Love
CrossFit 305, CrossFit A1A – CrossFit
Double Labor of Love (AMRAP – Rounds and Reps)
26 Minute AMRAP
200M run
33 sit ups
28 air squats
18 KBS (53/35)
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
Warm-up
Warm-up (No Measure)
1-2 ROUNDS
2 Up-Down Step Overs
4/4 SA DB Sumo Deadlift High Pulls
6/6 SA DB Split Stance Presses
Immediately into …
1-2 ROUNDS
2 Burpee Box Jump Overs
4/4 SA DB Muscle Snatches
6/6 SA DB Thrusters
*5:00 Hard Cap
Workout
Metcon (Time)
FOR TIME
10-20-30-20-10
Alt. DB Snatches
5-5-5-5-5
Burpee Box Jump Overs
-12:00 Time Cap-
Optional Finisher
Warm-up (No Measure)
OPTIONAL FINISHER
2-3 SETS
8/8 Single Leg Box Squats
:30 Side Plank/Side
Friday
CrossFit 262 – CrossFit
Reactor Core (Time)
5 Rounds
8 Devil’s Presses (40/25)[50/35]
8 Chest to Bar Pull Ups [5/3 MUs]
Rest 5 Minutes
4 Rounds
20 Box Step Ups (53/35 KB)
20 Butterfly Sit Ups [10 GHDs]
:30 Plank
Rest 5 Minutes
3 Rounds
15 Calorie Row
12 Burpees
3 Rope Climbs
(Rx)[Rx+]
45 Minute Time Cap for whole thing.
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
Warm-up
Warm-up (No Measure)
100m Jog into…
10 Reps of each movement on each side…
Ankle rolls
Knee Circles
Hip Circles
Arm Circles
Head/Neck Rolls
*In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
800M Run
In the remaining time, immediately into …
AMRAP of…
10 Push-Ups
20 Russian KBS
30 Double Unders
Optional Finisher
Warm-up (No Measure)
2-3 SETS
8/8 Single Arm KB Floor Press
10/10 KB Side Bends
8/8 Single Arm KB Bent Over Row
FRIDAYYY_YAYAYAYAYAY!
CrossFit 305, CrossFit A1A – CrossFit
DILL PICKLES (AMRAP – Reps)
MINUTE 1 – Max Wall balls
MINUTE 2 – Max Toes to bar
MINUTE 3 – Max Sit Ups
MINUTE 4- Max Box Jumps
MINUTE 5 – Max Down & Up
MINUTE 6 – Rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
—-
Scaled – 12/8 pounds or less, knee raises or V ups, 16/12 or lower box
RX – 14/10, 24/20″
RX + 20/14, 24/20″
—-
Down & Up is a burpee with no push up. Kick back to a plank, staying ridgid, then jump back, stand up and jump with hands over head.
ROCK OUT DUDE!
Thursday – REST DAY
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES (moderate intensity)
10 Boot Strappers
8/8 Leg Swings (Forward and Back)
6 Burpees
into…
AMRAP x 3 MINUTES (high intensity)
10 Air Squats
8 Sit Ups
6/6 DB Suitcase Deadlifts
Workout
Metcon (Time)
FOR TIME
1-2-3-4-5-6-7-8-9-10
DBL DB Deadlift
10-9-8-7-6-5-4-3-2-1
V-Ups
-16:00 Hard Cap-
THIRSTY THURSDAY!
CrossFit 305, CrossFit A1A – CrossFit
EMOM 506 (5 Rounds for time)
E2MOM x 20 MINUTES
MIN 1 & 2 – Row 500/400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch
Scaled – DB snatch
RX+(115/73)
RX (75/53)
From hang as needed
*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.
——
COOL DOWN
FOR RECOVERY
4:00 Foam Rolling & stretching Upper Back
4:00 Hamstring Stretch
Wednesday
CrossFit 262 – CrossFit
Push Press (4 x 5, Building to between 75 and 80%)
In between each set perform 10 side bends per side with KB or DB.
Metcon (Time)
6 Rounds of:
6 Strict HSPU
6 Ring Dips
30 Double Unders
Right into:
50/35 Calorie Row/Bike/Ski