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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK…
5:00 EZ Jog
into…
5:00 EZ Row
into…
5:00 EZ Bike
*Get a good sweat in. Pick a pace that you can sustain for all 15:00.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP (7:00)
2:00 on any monostructural piece (moderate!)
INTO…
2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)
Strength
Snatch (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch*
*Power or Full, Athlete Choice
(Score is Load)
Workout
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
*Last seen 2018
C. STRENGTH / GYMNASTICS
Metcon (Weight)
EMOM x 15 MINUTES
3 Power Clean & Jerks*
Min 1,2,3 – 155/105
Min 4 – Rest
Min 5,6,7 – 185/135
Min 8 – Rest
Min 9,10,11 – 225/155
Min 12 – Rest
Min 13,14,15 – AHAP
*Athlete can choose to go unbroken or break-up the reps. Fast singles are fine.
(Score is Final Weight)
