CrossFit A1A, CrossFit 305 – CrossFit
Warm-up (No Measure)
10 Alt. PVC Lunge
10 Scap Pull-Ups
10 Alt. Squat Thoracic Rotation
*Short Rest Then…
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
10 Kip Swings
Put PVC back, grab a bar or single DB for WOD
DOOF DOOF DOOF!
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes choose which rep scheme they follow in the bodyweight movements.
Power Snatch starts light then can build every round or every other round, or just focus on technique.
DO NOT GET SLOPPY! This is practice.
Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.
-Rest 2 minutes
Run 800 meters for time.
Score run, note weight.
Metcon (No Measure)
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
Challenge of the Week!
100 wallballs for time (Time)
100 wallballs for time 20/14
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