Monthly Archives: August 2017

friday 8.4.17

Posted on August 03rd, 2017 by Cossfit Route 1

– NEW METAL + BALLS + BELLS – FRONT SQUAT + 2 JERKS: 4×1 Work at 70% of your 1RM Clean & Jerk. Target 10lbs increase / week if work sets are above 245lbs Target 5lbs increase / week if work sets are below 245lbs. – OTM 10 7 Thrusters (75/55 lbs) 7 Pull-Ups 7 […]

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thursday

Posted on August 03rd, 2017 by Cossfit Route 1

– CrossFit Games Start Today  – coaches choice – bench press: 5/3/1 The calculations are based on 90% of 1rm 5@65% of 90% of 1rm 5@75% 5+@85% – 35 HR push ups 35 sit ups 25 HR push ups 25 sit ups 15 HR push ups 15 sit ups

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wednesday 8.2.17

Posted on August 01st, 2017 by Cossfit Route 1

– 5/3/1 deadlift 4 week cycle Deadlift The calculations are based on 90% of 1rm 5@65% of 90% of 1rm 5@75% 5+@85% 3 rnds 4-6-8 kb snatch (53/35) 12 rkbs rest 2 min (4: 2 left 2 right/ 6 : 3 left 3 right …) x3

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