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)

9 thoughts on “monday 8.28.17

  1. crossfitadmin Post author

    Lab:
    SNATCH: 8×1

    Work at 82% of your 1RM Snatch.
    Increase week to week providing you successfully make 6 out of the 8 attempts.
    Target 10lbs increase / week if work sets are above 220lbs.
    Target 5lbs increase / week if work sets are below 220lbs.

    Reply

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