Thursday

Announcements

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CrossFit 262 – CrossFit

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snatch pull + snatch (1-1-1-1-1…)

Front Squat + Split Jerk (1+1, Building)

We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.

Optional Finisher

Metcon (No Measure)

8 Rounds

Row/Bike/Ski

1:30 on, :30 off
Try to keep a consistent “push” pace.

~1000+/850+ on Rower

~62+/56+ RPM on Bike

~800+/700+ on Ski

Thursday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Run 400m

Rest Remainder

STATION 2

40 Box Jumps

Rest Remainder

STATION 3

30 Burpees

Rest Remainder

Thursday – REST DAY

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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Thursday

Announcements

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

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Warm-up

Warm-up (No Measure)

1 ROUND

P1: 200m Run

P2: Row (run is timer)

*alternate P1 and P2

Into…

1 ROUND

5/5 SA Ring Rows

5/5 SA Strict Press

10 Groiners

Into…

1 ROUND

5/5 SA Ring Row

5/5 SA Push Press

10 Up-Downs

Strength

Push Press (8-8-8)

8-8-8

Push Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

750m/500m Row

-into-

4 ROUNDS

12 Push Press (115/75)|(75/55)

12 Pull-ups

-into-

800m Run

-16:00 Time Cap-

(Score is Time)

Thursday

Announcements

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CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

50 JJ – 50 Mountain Climbers

Then…

3 Rounds of…

5/5 SA KB Sumo Deadlift

5/5 SA RKBS

10 Plank Transitions

10 Scap Pull Ups

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*

MIN 2 — :50 Max Reps of “BW Flow”**

MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is…

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

(Score is Rope Climb Reps, do flow movement as practice)

Stagger start to allow for uninterrupted rope climbs.

Finisher

Metcon (Calories)

3 SETS

1:00 Max Cals on Rower

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Rower)