Monthly Archives: August 2017

friday 9.1.17

We sent out email Tuesday please check spam. If you didn’t receive please see a coach.

Reminder only one class Monday, 9:00am.

dynamic + hip mob

Banded face pulls: 3×20

Weighted step ups:3×6 ea

otm 3 burpee bar hops (starts w/)

30 muscle ups

30 squat cleans (70% 1rm clean) 20 cap

thursday 8.31.17

coaches choice

bench press: 5/3/1

The calculations are based on 90% of 1rm (add 10lbs)

5@65% of 90% of 1rm

5@75%          ”

5+@85%        ”

Partner 20 amrap

100 t2b or sit ups

400m run

100 cal row

400m run

100 push ups

400m run

wednesday 8.30.17

coaches choice

2a. 5/3/1 deadlift

ADD 10lbs to 1rm

The calculations are based on 90% of 1rm

5@65% of 90% of 1rm

5@75%       ”

5+@85%      ”

2b. knee jumps 5×1.1

12 amrap

12 kbs (70/53)

10 bj (24/20)

8 standing reverse Lunges total (holding kb in front rack)

monday 8.28.17

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CrossFit Route 1 + CrossFit Amesbury = 2 Bad Ass Teams. Both teams placed first in the Division.

1a.standing reverse lunge with kb front rack: 3x10ea

1b.rev band fly: 3×25

Week 2

PAUSE FRONT SQUAT: 4×2

1 sec pause at bottom then explode up: Work at 75% of your 1RM Front Squat. Target 20lbs increase / week if work sets are above 285lbs. Target 10lbs increase / week if work sets are below 285lbs. Target 5lbs increase / week if work sets are below 200lbs.

50 thrusters for time (135/95)

monday 8.21.17

2 rounds

5 weighted Step ups, each leg

4 YTI on belly down on bench

10 band pull aparts

PAUSE FRONT SQUAT: 4×2

1 sec pause at bottom then explode up: Work at 75% of your 1RM Front Squat.

Target 20lbs increase / week if work sets are above 285lbs.

Target 10lbs increase / week if work sets are below 285lbs.

Target 5lbs increase / week if work sets are below 200lbs.

3 rounds

600m run

25 wallball (30/20)