CrossFit

Live Coaching Day 1

Announcements

Check in on Facebook at A1A all week to get free tickets to the Marlins game Saturday night!

CrossFit 305 – Power Lifting

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Weightlifting

Bench Press

Back Squat

Shoulder Press

CrossFit

9.17.14 UL

Announcements

Check in on Facebook at A1A all week to get free tickets to the Marlins game Saturday night!

CrossFit 305, CrossFit A1A – CrossFit Unloaded

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Conditioning

Metcon (Time)

200 run
20 thrusters (35/20)
20 situps
20 plank rows
200 run
20 squat thrust jumps
20 situps
20 plank rows
200 run
20 man makers (35/20)
https://www.youtube.com/watch?v=iMNnvhg1JcM

CrossFit

Wednesday The 17th Of September, 2014

crossfit-305-a1a-miami-miami beach-handstandShoulder Press 10-10-10-10 @ 70%
Strict Pull Up 10-10-10
TLLT 10-10-10

Rest as needed

 3 x 800 Meter Sprint on a 6 minute clock

Daily Challenge: Floor Core

 

CrossFit

Tuesday the 16th of September, 2014

crossfit-305-miami-turkish get upSpend 10 Minutes working on the KB Snatch
Turkish Get Up 1-1-1-1-1, per side

Heavier than last week

Rest as needed

20 Minute AMRAP:
25 Double Unders
Run 200 Meters

10 Lateral Burpees over parallette
Sub Double Unders with paralette hops

Daily Challenge: Floor Core

 

 

 

CrossFit

9.16.14 UL


CrossFit 305, CrossFit A1A – CrossFit Unloaded

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Conditioning

Metcon (Time)

5 rounds of:
15 wall balls (20/14)
10 box jumps (24/20)
5 toes to bar
Then:
800 run
25 burpee box jumps
25 reverse burpees
25 strict pull-ups