SNATCHURDAY
CrossFit 262 – CrossFit
3 Position Snatch
Hip + Knee + Floor
Metcon (Time)
2RFT:
10 Devils Press (50/35)
50FT OH Walking Lunge
20 Push Press
50FT OH Walking Lunge
(Rx 1DB) [Rx+ 2DBs]
Saturday
CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
Partner 1500m Row!
Switch partners working every 150m.
2 Rounds:
5 Ring Rows or Strict Pull Ups
10 Push Ups
15 Squats
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Goblet Squats
50 Burpees
100 KB Swings
50 Burpees
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
Pick a weight that you can do 10 reps but not 20 for both goblet squat and swings
Cool Down
Warm-up (No Measure)
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Partner 1000m Row! Switch partners working ever 150m.
Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…
2 ROUNDS
P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press
P2: Spider Lunges, Push-Up to Pike
into…
2 ROUNDS
P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press
P2: Bootstraps, Inch Worms
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters**
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
**Cluster is Squat Clean directly into OH.
Cool Down
Warm-up (No Measure)
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Next week, we will restart a full training schedule.
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 DB Thrusters
100m Run
STATION 2
AMRAP
15 Plate Ground to OH
100m Run
STATION 3
AMRAP
15 Up-Downs
100m Run
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
2 ROUNDS
150m Row
5 DBL KB Sumo Deadlift
3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings
:15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack Hold
Partner Workout
Metcon (Time)
IN TEAMS OF 2 …
“TAILPIPE”
6 ROUNDS FOR TIME
P1 – 250m Row
P2 – DBL KB Front Rack Hold
-18:00 Hard Cap-
Friday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of Increasing Weight:
Row 250 meters
6 Push Press
6 Front Squats
6 Up Downs
3 Rope Butt-to-Floors
Workout
Honeybee (Time)
21 – 15 – 9
Front Squat (135/93) (from ground)
Bar Facing Burpee
Right into
15 – 12 – 9
Pull Ups
2x Butterfly Sit Ups
Right into
12 – 9 – 6
Shoulder to Overhead (135/93)
3 – 2 – 1 Rope Climbs
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Sumo DL
STATION 2
Max DB Hang Power Clean
STATION 3
Max DB Stirct Press
STATION 4
Max Distance Row
Friday
CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Pre-Workout (after teaching portion)
1 “MOCK” ROUND…
100m Run
8 KB Swings
4 Pull-ups
100m Run
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Metcon (No Measure)
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Pre-Workout (after teaching portion)
1 “MOCK” ROUND…
100m Run
8 KB Swings
4 Pull-ups
100m Run
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Metcon (No Measure)
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Jog
8 Alt. Step-ups
8/8 Ankle Circles
8 Hip Circles
4/4 Side Plank Rotations
– 6:00 Time Cap –
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 15 DB Deadlifts
MIN 2 – 200m Run
MIN 3 – 15 Box Jumps
MIN 4 – :45 Side Plank*
*Rounds 1 & 3 – Right Side Plank
Rounds 2 & 4 – Left Side Plank