CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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/
