Wednesday
CrossFit 262 - CrossFitView Public WhiteboardPush Press (4 x 5, Building to between 75 and 80%)In between each set perform 10 side bends per side with KB or DB.Metcon (Time)6 Rounds of: 6 Strict HSPU 6 Ring Dips 30 Double Unders Right into: 50/35 Calorie...
Vamos a poner carne
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardBack Squat (8-8-8-8-8)Alternating EMOM with 10-50 double unders (this is practice, not cardio). Squats can build or be same across. Form before load ALWAYS. BRO - PLAY THIS!...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardMonk (AMRAP - Reps)12 Minute Cap: 1 Mile Run 50 Box Jump Overs Max Cleans (165/113)[225/158]Score is total cleans completed.ABS GONE RAD (No Measure)3 rds Min 1- bicycle crunches Min 2- Windshield Wipers (on floor) Min 3-...
SquatDay
CrossFit 262 - CrossFitView Public WhiteboardFront Squat + Back Squat (6 - 6 - 6 - 6 - 6)5 x 2+4 @ 65, 70, 75, 80, 85% of max front squat.Build to heavier than last weekOpen Intervals 1 (Time)Every 3:00 for 18 Minutes (2:15 Time Cap Each Round) 10 TTB 10 Burpees...
FLUFF N STUFF
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardGymnastic Skill Session (No Measure)Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!LETS GET IT!...
Sunday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWeightliftingclean complex (1-1-1-1-1-1-1)hang power clean+hang clean+push jerk+split jerkMetconMetcon (Time)For time: Row 500 Run 400 30 Kbs 70/53 20 pull-ups 10 hspu
Mega-conditioning
CrossFit 262, CrossFit 305, CrossFit A1A - The 305 WorkoutView Public WhiteboardMetconDoormouse Intervals UL (AMRAP - Reps)4 rounds 1 minute of work 30 seconds rest for each movement Box jumps 20" Burpees Pull-ups Butterfly sit-ups Kb swings 53/35
snatchurday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardPull + Power Snatch + SnatchMetcon (Time)20 Devil Press 20 DB Hang Clean 20 DB Thruster 20 DB Snatch Rx 40s/25s Rx+ 50s/35s
the triumphant return of conditioning
CrossFit 262, CrossFit 305, CrossFit A1A - The 305 WorkoutView Public Whiteboardu wanna sweat huh.....ok! (Time)500 run/row 25 burpees 500 run/row 50 russian kb swings 53/35 500 run/row 25 wallballs 20/14 500 run/row 50 butterfly situps 500 run/row 25 burpees 500...
Fry Day
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardJamba Joops (Time)15 Minute EMOM: 1: 12/9 Calorie Row 2: 12 Burpees 3: 24 Air Squats [12 Pistols] At 15 minute mark: 100 Double unders then 21 - 15 - 9 Pull Ups [Chest to Bar] Box Jumps...