Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit A1A, CrossFit 848 – CrossFit
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Weighted Pull Up EMOM 10 (Weight)
Every minute on the minute for 10 minutes, perform one weighted pull up. If you don’t have a pull up yet, do 1 negative as slow as possible. Use dbs, kbs or plates w/ belts.
Dubs n’ Dumbs (Time)
100 Double Unders
100 DB Power Snatches 50/35
100 Double Unders
RX+ = 200 dubs, Squat Snatch
Snatch is alternating. Answer this question before choosing RX: Did you do RX weight for 17.1? Scale to Hang Power Snatch if mobility does not allow full ROM.
16 minute time cap
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit A1A, CrossFit 848 – CrossFit
View Public Whiteboard
Front Squat (10-6-4-2-1-1)
Building up to a heavy single at 102%
Alt E:90 for 18 minutes. Superset with 5-10 strict handstand push ups
Death by Clean & Jerk (AMRAP – Rounds and Reps)
In the first minute, do 1 clean & jerk 135/83, in the second minute do 2, the third minute do 3, continuing until you are unable to complete the reps within the minute. Score is rounds completed + reps.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Snatch (3-3-3-3-3-3-3)
Pass through a full squat. If you are limited by mobility, learn the split snatch.
Overhead Squat (5-5-5-5-5-5-5)
Metcon
Metcon (Time)
3 Rounds for Time:
7 Muscle Ups*
35 Wallballs 20/14*
*Any break of either exercise results in a mandatory 30 second rest period. The goal is to do smooth, well paced UNBROKEN rounds.
CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
25 Sandbag/ plate thrusters 45/25
50 yard walking lunge
25 push-ups
50 yard back pedal
25 situps
400m run
100 flutter kicks
50 yard back pedal
CrossFit A1A – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
25 Sandbag thrusters
lunge to lifeguard tower
25 Push-ups
backpedal to ocean
25 uphill sit-ups
swim to start
100 flutter kicks
backpedal to sandbag
Sandbags are on the bottom shelf in a bucket near the water cooler in the back of the gym.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Squat Clean (3-3-3-3-3-3-3)
Split Jerk (3-3-3-3-3-3-3)
Metcon
Metcon (5 Rounds for time)
5 Rounds For Total Time:
Row 100M
10 Burpees
Rest to 2 min mark
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Seventeen Point Three RELOADED (AMRAP – Rounds and Reps)
Prior to 8:00, complete:
3 rounds of:
6 pull-ups
6 burpees
Then, 3 rounds of:
7 pull-ups
5 burpees
*Prior to 12:00, complete 3 rounds of:
8 pull-ups
4 burpees
*Prior to 16:00, complete 3 rounds of:
9 pull-ups
3 burpees
*Prior to 20:00, complete 3 rounds of:
10 pull-ups
2 burpees
Prior to 24:00, complete 3 rounds of:
11 pull-ups
1 burpee
*If all reps are completed, time cap extends by 4 minutes.
Score total rounds finished plus extra reps completed before time cap.
