CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
Metcon (2 Rounds for distance)
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.
B. 60:00 GPP
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Push Press (5-5-5*)
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×5)
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×3)
Non-Heaving Snatch Balance
Heaving Snatch Balance (3×1)
Heaving Snatch Balance
Snatch ( 3-3-3-3-3)
For the Snatch, keep loading moderate to moderate-heavy (not 3RM). Focus on position / control / speed.
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