CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

8/6 Cal Row

8 Step Ups

10 Good Mornings PVC

Into…

3 ROUNDS w/ empty barbell

5 RDLs

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Box Jumps (build in height every round)

Strength

Hang Power Clean (3×3)

FOR LOAD

3×3*

Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME* – but MORE for technique.

15-12-9

Hang Power Clean – Light

Box Jump (high)

Rest 2 minutes

12-9-6

Hang Power Clean -Medium

Box Jump (higher)

Rest 2 minutes

9-6-3

Hang Power Clean -Heavy – ish

Box Jump (highest)

Goal is three increasing weights for cleans & heights for the Box Jump.

Modify to KB swings as desired.

(Score is Time -)