Labor Day!
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

Xtreme #obstaclewod at #crossfit305 it is gonna literally make you #insane from the level of mindblowing #functionalfitness!

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Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Sprintervals 15 (Time)
Airdyne or Concept 2 Rower, for calories

10 rounds for time of:
30 seconds at 85-90% effort
30 seconds at 40-50% effort

Rest 2 minutes

50 calories for time

Thursday

Back Squat (5-5-5)
40-50-60%

Metcon
For Time:
20-15-10
Unbroken deadlifts 135/93
Ring dips

RX＋185/133

For the unbroken deadlifts, if you fail to complete the whole set unbroken, you must restart that set. It’s suggested that if you fail you also take some weight off the bar to complete the deadlifts unbroken.

ring dips DON’T need to be unbroken.

Sprintervals 14 (Time)
At 80% effort:
Run 400 meters
Rest 3 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 400 meters

Note total time.

Photo cred: @garavsmurphy

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6am crew #grinding day in and day out! Love these guys! #CrossFit #worldsbestgyms #pullups #fitness #instafit #squad #fitnesssquad

Wednesday
Kipping Pull-up (1)
Practice the kipping Pull-up
if proficient with kipping practice butterfly pullups
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
25m OH plate lunge
8 Burpees
25m OH plate lunge back
8 Pullups

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TUESDAY

Hang Snatch + Snatch (1-1-1-1-1)
Metcon (3 Rounds for time)
3x800m Run
1:1 work to rest ratio
Sprintervals 13 (Distance)
Row 10 minutes at 22 strokes per minute.

Note meters.

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MONDAY

Floor Press (5-5-5)
40-50-60%
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
42 Calorie Row
30 Front Squats 95/63
18 Toes To Bar
Front Squats are from the ground
Sprintervals 12 (3 Rounds for time)
Three efforts, starting every 10 minutes of:
Row 500 meters
Run 400 meters

These are max efforts. DO NOT PACE.

If you do not have a rower, run 1,000 meters each effort. 📷 cred:

#CrossFit #crossfitgirls #crossfitters #wallballs #crossfita1a #crossfit305 #monday #mondaymotivation #pushweight #wod #wodlife #amrap #floorpress #chestdaybestday #toestobar #abs #blackandwhite

SUNDAY

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CleanAndJerk #CrossFitWeightlifting #Weightlifter #GirlsWhoLift #OlympicWeightlifting #SweatLife #Metcon #FitFam #MiamiBeachFitness #Community #NoDaysOff #Strength #TrainHard #WakeUpAndGrind #FollowMe

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