CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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PC EMOM (10 x 3)
Every minute on the minute for 10 minutes perform 3 power cleans. Start very light and build up. Share bars and loading duty as needed. End with a weight heavier than you plan to use for conditioning. Get weights out to your area before starting.
Vulgar Display of Power (Time)
12-9-6-9-12
Power clean (135/93)
Perform 25 butterfly sit ups and 1 rope climb after each round.
Rx+ = 165/113
MONDAY #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Goblet Squat (5 x 12)
Heavier than last week
Every 90 seconds for 15 minutes, alternate a Squat set with a set of 12 reps Strict Dumbbell Press. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Dumbhell (Time)
Three Rounds of:
18 Dumbbell Swings 50/35
18 Push ups
Three Rounds of:
12 Dumbbell Snatches
12 Burpees
Three Rounds of:
6 Dumbbell Snatches
6 Dumbbell Thrusters, 1 arm
No rest between couplets, score is total time.
Supplement
4×500 meter row (4 Rounds for time)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit305.com/2016-supplemental-conditioning-program/
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Front Squat (5 x 12)
Empty Bar-40-45-50-55%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Handstand Push Ups. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Scale to 1 abmat, pike on box or a tough set of dumbbell press
Kettlehell (Time)
Three Rounds of:
18 Kettlebell Swings 53/35
18 Push ups
Three Rounds of:
12 Kettlebell Snatches
12 Burpees
Three Rounds of:
6 Kettlebell Snatches
6 Handstand Push Ups
No rest between couplets, score is total time.
Supplement
4×500 meter row (4 Rounds for time)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit305.com/2016-supplemental-conditioning-program/
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Power Snatch (3-3-3-3-3-3-3)
Front Squat (3-3-3-3-3)
Metcon
Metcon (No Measure)
10 rounds not for time:
sprint 100m
10 Push-ups
walk back to start
About next week…#crossfit #amrap #emom #handstand #powerclean #abs #whole30 #frontsquat #burpees #crossfitgamesopen #doubleunders #wallball #kettlebell #kettlebellswings #kettlebellworkout #sticktotheprogram #gains #gaintrain #gaintrick #bfr
SATURDAY 9am RELOADED / Beach @ A1A 10am CROSSFIT#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
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CrossFit 262 – CrossFit
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Metcon (Time)
2 Rounds of:
27cal Row
21 OH Squats (95/63)(135/93)
15 Pull-ups (Rx+ C2Bs)
9 Thrusters
3 Muscle-ups (Rx+)
