CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. PVC Lunge

https://youtu.be/oFbHWV8LwCw

10 Scap Pull-Ups

https://youtu.be/sfTsgt-a63c

10 Alt. Squat Thoracic Rotation

https://youtu.be/Q65ePUFLytQ

*Short Rest Then…

2 ROUNDS

5 PVC Push Jerk (:01 Pause in “Catch”

5 PVC OHS

10 Kip Swings

Put PVC back, grab a bar or single DB for WOD

DOOF DOOF DOOF!

https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6

Workout

Metcon (Time)

EMOM x 18 MINUTES (6 Rounds)

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes choose which rep scheme they follow in the bodyweight movements.

Power Snatch starts light then can build every round or every other round, or just focus on technique.

DO NOT GET SLOPPY! This is practice.

Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.

-Rest 2 minutes

Run 800 meters for time.

Score run, note weight.

Finisher

Metcon (No Measure)

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)

Challenge of the Week!

100 wallballs for time (Time)

100 wallballs for time 20/14