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Monday

CrossFit 262 – CrossFit Unloaded

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Metcon (Time)

4 rounds:

20 curl to press

20 air squats

20 cal bike

20 MB sit ups

20 ring rows

20 plate from ground to over head

20 cal row

35 min time cap

Friday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit

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Power Clean (2-2-2-2)

65-75-85-95%

It is VERY important to stick to your percentages. Failure to do so will reap less results.

Metcon

QuadWOD 11 (Time)

Row 50/35 Calories

40 Front Rack Lunges 95/63

30 Front Squats

20 Front Rack Lunges

10 Front Squats

Supplement

Supplement 11 (No Measure)

Three Rounds:

30 Second hollow hold

30 second superman hold

8 Glute Ham Raises

Thursday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit

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The 30s (Time)

30 Toes to Bar

30 Box Jump Overs 24/20″

30 Kettlebell Swings 53/35

30 Burpees 8/7′

30 Pull Ups

30 Box Jumps

30 yards of rope climbing (six 15′ climbs)

30 Walking Lunges 53/35

30 Goblet Squats 53/35

30 Calorie Row

RX+ = 70/53, Chest to Bar

Wednesday

CrossFit 262 – CrossFit Unloaded

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Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

50m lunge

400m run

30 box step ups

20 triceps dips

10 cal bike

Core

3 rds:

50 MB sit ups

1 min plank

Wednesday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit

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Weightlifting

Strict Press (2-2-2-2)

65-75-85-95%

The last set will be very hard. Rest enough to make the set. This is your main set, the most important part of the day. Don’t “save it for the workout”. THIS is the workout.

L-Sit (1-1-1)

On a 2 minute clock, perform 3 max effort L sits. Note your best attempt.

Rx = Legs straight with heels over a 70# kettletbell.

Metcon

Metcon (3 Rounds for time)

Three efforts, each for time:

Row 500 meters

100 Double Unders

4 minute time cap

Rest the balance of 6 minutes
If you are unable to do 100 double unders, attempt to do as many as possible until 4 minutes. 1 second penalty for each double under not made.

Supplement

Supplement 12 (No Measure)

3 Rounds:

30 Hollow Rocks

Side Plank Powell Raise; 8 per arm

Band Pull Apart x25

Rest 30 seconds between exercsies
Smart people do this.

Friday

CrossFit 262 – CrossFit Unloaded

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Metcon (Time)

6 rounds:

10 rope scales

10 inch worms with push up

10 ring rows

10 MB squat cleans

10 turkish get ups 5/side

10 burpees

35 min time cap