Snatchurday
CrossFit 262 – CrossFit
Snatch Pull + Hang Snatch + OH Squat
Complex
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
200m Run
30 Reps Core
-Sit Ups
-Russian Twists
-Hollow Rocks
-Flutter Kicks
-Mountain Climbers
-Plank
Saturdayyyyyyyyy
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Strength
Thruster (6-6-6)
Friday
CrossFit 262 – CrossFit
Metcon (Time)
15 – 12 – 9
Power Clean (115/73)
Burpee Box Jump Overs (24/20)
15 – 12 – 9
Front Squat (135/103)
2x Butterly Sit Ups
15 – 12 – 9
Deadlifts (185/133)
4x Double Unders
Rx+ Weights: 135/93, 165/113, 225/163
22 Minute Time Cap
Sit Ups: 30 – 24 – 18
Dubs: 60 – 48 – 36
Ryan smashed his weight loss goals, then he smashed an IronMan!
“Being both a physician and middle-age athlete, I have seen the challenges and benefits of achieving and maintaining a high performance nutrition plan from all angles.
As a physician, our counsel in the medical realm is limited. Our focus has more and more gravitated towards pharmaceutical band-aides, and our recommendations and guidance are often tied to studies that have not yet appreciated the benefits of many nutrition plans adopted by high performing individuals.
As a middle-age athlete, I appreciated first hand the priority good nutrition takes in being able to break through in my age.
I was static and not making any progress for years until I joined The Dan Plan. While on The Dan Plan, I lost 30lbs bringing me back to my college weight, and after struggling for years to break 200lbs.
I was able PR in all triathlon distances by dozens of minutes, and I was able to break 12 hours in a full distance IronMan… something I thought unimaginable just a couple years ago.
The Dan Plan achieved this not just through a user friendly and flexible road map of choosing the right foods and proportions, but through a comprehensive support and guidance addressing influences on nutrition and compliance.
The Dan Plan offers something a diet book, journal, or podcast can never offer: A supportive team there to help trouble shoot your cravings, rebounds, and stagnation so that you can truly hit the results you intended!”
-Ryan M., Florida
Thursday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Weirdos (Time)
50 Calorie Row/Bike/Ski
50 Push Ups
40 Calorie Row/Bike/Ski
40 Toes To Bar
30 Calorie Row/Bike/Ski
30 Strict Pull Ups
20 Calorie Row/Bike/Ski
20 Strict HSPU
10 Calorie Row/Bike/Ski
10 Ring Dips
WEIRDO PLAYLIST:
https://open.spotify.com/user/1238100311/playlist/0RsC0F3okUJ3ZQkeiYUj2f?si=DA8uQTiSRxiZmRblKYhI0w
Wednesday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Hang Snatch (12 Minute EMOM)
1 Snatch EMOM for 12 minutes. Full squat, work on getting under bar. Build throughout.
The Joker (Time)
Run 800 meters
70 Walking Lunge Steps
60 Wall Balls
50 Calorie Row
40 Walking Lunge Steps
30 Wall Balls
20 Calorie Row
20 Minute time limit. For each rep you don’t finish, add 1 second to 20 minutes.
Compare to Tuesday, June 4th. Hopefully we have made some wallball and running progress since then!
Tuesday
Announcements
Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Origin Feels (Time)
100 DUs
21-15-9
Thrusters 95/65
Bar facing burpees
100 DUs
Labor
Announcements
Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.
CrossFit 262 – CrossFit
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run