Mega-conditioning

CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout

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Metcon

Doormouse 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

Sunday

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Weightlifting

clean complex (1-1-1-1-1-1-1)

hang power clean+hang clean+push jerk+split jerk

Metcon

Metcon (Time)

For time:

Row 500

Run 400

30 Kbs 70/53

20 pull-ups

10 hspu

the triumphant return of conditioning

CrossFit 262, CrossFit 305, CrossFit A1A – RELOADED

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u 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 run/row

50 goblet squats

the triumphant return of conditioning

CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout

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u 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 run/row

50 goblet squats

snatchurday

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Pull + Power Snatch + Snatch

Metcon (Time)

20 Devil Press

20 DB Hang Clean

20 DB Thruster

20 DB Snatch

Rx 40s/25s

Rx+ 50s/35s