Thursday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 any machine, then circle up with a PVC pipe for Olympic Lifting warm up with coach.

Strength

Snatch (15 Minutes to Build)

Clean and Jerk (15 Minutes to Build)

Optional Finisher

Metcon (AMRAP – Reps)

8 Rounds of:

:30 on, :30 off

any machine.

Go hard!
Score is Calories

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – X-BURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

20 KB Swing then…

Max Wall Balls

STATION 2

Easy Pace Row

STATION 3

20 Wall Balls then…

Max KB Swing

STATION 4

Easy Pace Row

Thursday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

PUMP THE JAMS!

https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n

AMRAP X 8 MINUTES

8/6 Cal Row

8 Light KB Russian Swing

8 Light KB Hang Snatch

4/4 Lunge w/ KB overhead

8 Deadbugs

:20 Rest

Workout

Metcon (Time)

8 rounds for time for time of:

15 Wall Balls

Run 200 meters

Skill

Warm-up (No Measure)

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

Thursday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row (Easy → Mod → Hard)

10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)

Strength

Front Squat (7-7-7-7)

7-7-7-7

Front Squat

-Rest 2:00 b/t Sets-

Workout

Metcon (Time)

FOR TIME

27-21-15-9

Cal Row

Thruster (95/65)

-15:00 Hard Cap-