Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Row 350 meters

10 BB/PVC Deadlifts

10 BB/PVC Shoulder Press

Focus on perfect form

Workout

Deadlift (5-5-5-5-5)

ON A 20:00 RUNNING CLOCK…

In 10 minutes, Build to a (SAFE) but challenging set of 5 Deadlifts.

Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.

No dropping, no banging, no clanging – clean lifting.

Shoulder Press (5-5-5-5-5)

Right after deadlifts, Build up over 2-3 sets, then do 5×5 across, resting 90 seconds between sets. Pick a challenging but doable weight. You should not be close to failure and form should be perfect.

Finisher

Metcon (Time)

3 ROUNDS FOR TIME

Run 200 meters

10 Burpees

-Hard Cap 5:00-

(Score is Time)