thursday 12.31.15
Posted on December 31st, 2015 by Cossfit Route 11. dynamic 2. back squat: 1 rep at 90% then 2×5 @30# less 3. 20 amrap 15 power cleans (135/95) 15 hspu 15 front squat (135/95) 15 burpee bar hop
Read More1. dynamic 2. back squat: 1 rep at 90% then 2×5 @30# less 3. 20 amrap 15 power cleans (135/95) 15 hspu 15 front squat (135/95) 15 burpee bar hop
Read More1. coaches choice 2. ANNIE 50-40-30-20-10 sit-ups (db on toes, hands must touch toes) double unders 3. otm 16 odd: bench press: 3 reps even: 12 kbs or rkbs (spot then swing)
Read Morehttps://www.facebook.com/events/1656798027921989/ 1. coaches chioce 2. bench: db row 4×8 chin-ups: 3×5 3. 9 amrap 10 dl @185/130 8 c2b 6 box jumps (24/20) otm 2 burpees
Read More1. hip mobility 2. front squat: 5×2 5# heavier than last week 3.4 rounds 1min ME cal row 1min rest 1min ME thrusters (95/65) 1min rest
Read More1. jerk practice 2. jerk: 3×2@ 80% of 1rm (+10# from last week) 3. 4 rounds 10 hang clean + jerks (165/115) 20 TTB
Read MoreBring A Friend Day Today 1. coaches choice 2a. seated box jump: 5×2(30/24) 2b. 3x 40m shuttle . . ___> . 10m . <_________ . 20m . ____>. 10m 3. 16 amrap Teams of 2 100 plate g2oh (45/25) 50 burpees 100 sit-ups 50 burpees 100 box jumps (24/20) 50 burpees […]
Read More1. coaches choice 2. 12 amrap 1-2-3-4-5-6-7… Mups 10 kbs (70/53) rest 10 min 10 amrap 8 c2b 5 power snatch (155/105)
Read MoreThank you to everyone who came out to the Holiday Party. It is always one of the best nights of the year. Already looking forward to next years party. 1. dynamic 2. FRONT SQUAT: 5×2 80% or up 10# from last week 3. 3 rounds 50 wallball (20/14) 100 double unders
Read More1. coaches choice 2. mups: 3xme 4 min rest (or 30 reps) 3. 10 amrap 2-4-6-8-10-12.. c2b power cleans (185/135)
Read More1. jerk work 2. jerk: 3×2@ 80% of 1rm 3. 5 rounds 5 s2oh (225/155) 5 bj (40/30)
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