Monthly Archives: May 2015

monday 6.1.15

Posted on May 31st, 2015 by Cossfit Route 1

1.  3 rounds: 5 strict pull-ups / 5 ttb / 10 tuck jumps 2.  skill work:  power clean + pull-up/ muscle-up 3. 5 Rounds 15 sit-ups 7 muscle ups or 12 c2b or 15 pull-ups or 15 ring rows 10 hang cleans (205/135)

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friday 5.29.15

Posted on May 29th, 2015 by Cossfit Route 1

1. hip + ankle mobility 2. front squat: every :90 8×3 @ 60% 3. otm 12 s2oh (75/55) row (cal) box jumps (24/20)

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thursday 5.28.15

Posted on May 28th, 2015 by Cossfit Route 1

1. teach power clean 2. power cleans 4×8 3. 3rounds 10 power cleans (165/115) 20 pull-ups/ ring rows

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wednesday 5.27.15

Posted on May 27th, 2015 by Cossfit Route 1

1. coaches choice 2. back squat : 4×3 @ 75% of 1rm 3. 14 amrap 400m run 8 front squats (185/130) 10 ttb

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tuesday 5.26.15

Posted on May 26th, 2015 by Cossfit Route 1

  1. hand stand hold on wall / handstand shoulder touch/ handstand hold w/o wall 2. push jerk: 4×8 from floor ascending 3. 4 rnds  (sprint) 10 hspu 15 kbs (70/53) 30 double unders rest 3 min

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monday 5.25.15

Posted on May 25th, 2015 by Cossfit Route 1

“MURPH” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to […]

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friday 5.22.15

Posted on May 22nd, 2015 by Cossfit Route 1

1. deadlift + low back + hamstring mobility 2. deadlifts: 3×3 3. 8 amrap 8 deadlifts (225/155) 12 push-ups

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thursday 5.21.15

Posted on May 21st, 2015 by Cossfit Route 1

1. dynamic 2. tgu: 4×3 3. 20 amrap (finish the run) 400m run 20 wallball (20/14)

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wednesday 5.20.15

Posted on May 20th, 2015 by Cossfit Route 1

  1. coaches choice 2. FT 75 rkbs (heavy) OTM 5 burpees (start with burpees) 3. 20 minutes build to a heavy 2 hang squat snatch

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tuesday 5.19.15

Posted on May 19th, 2015 by Cossfit Route 1

1) coaches choice 2) chin-ups: 4×8 dragon fly: 4×3 3) 2 rounds 20 hang clean (135/95) 20 ttb 20 c2b pull-ups

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