friday 4.29.16
Posted on April 29th, 2016 by Cossfit Route 11. bench press: 75%x5 85%x3 95×1+ 2. Jackie 1000m row 50 thrusters (45) 30 pull-ups
Read More1. bench press: 75%x5 85%x3 95×1+ 2. Jackie 1000m row 50 thrusters (45) 30 pull-ups
Read MoreA message from Dennis Monaco and CROSSFIT AMESBURY. April 27, 2016 It is with great sadness that we must inform our Crossfit community of the sudden passing of one of our members, Randy Fletcher. Randy passed away Monday morning. He was 50 years old. Our deepest sympathy to his family especially his wife Jen. While […]
Read More1a. single leg broud jump: 5x (land on two feet) 1b. farmers carry 80ft (40ftx2) _______________ 2. 20 ttb 13 power cleans (135/95) 20 ttb 11 p. cleans (185/130) 20 ttb 9 p. cleans (225/155) 10ttb ME p. cleans (245/170) 10min cap
Read More1. skill: squat snatch 2. every :30 for 6 min c2b same as last week 3. 3 rounds 3 amrap 4 muscle ups 4 squat snatches (135/95) rest 3 min Modifications Muscle Ups/ 3 C2b+ 3 ring dips/ 3 kipping pullups + 3 box dips/ 6 ring rows + 3 box dips Squat Snatch/ Power Snatch better […]
Read MoreBig Congrats to these three who came in 3rd Sunday at the CrossFit Reach Comp. 1. Dynamic 2. 10 amrap 8 deadlifts (225/155) 8 burpee bar hops 40 double unders 6 min rest 10 amrap 8 s2oh (155/105) 15 air squats 10 kbs (70/53)
Read MoreAll the judges! 1. pistol practice + hip mobility 2. bench press: 70%x3 80%x3 90%x3+ 3. Mary 20 amrap 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
Read More1. coaches choice 2. rope climb practice 3. otm 24 min 1: :40 oh sa walk (:20ea) min 2: 15 burpees min 3: 200 m run min 4: rest
Read More1. dynamic 2. otm 12 odd: 2 strict single arm kb press each arm even: 15 kbs (70/53) 3. 25 ttb 10 s2oh (135/95) 20 ttb 10 s2oh (165/115) 15 ttb 10 s2oh (185/125) 10 ttb ME s2oh (205/140) 10 min cap
Read More1. shoulder mobility + coaches choice 2. C2B every :30 for 5 min 1 more than last week 3. 3 rounds 10 box jumps overs (24/20) 10 ohs (135/95) 40 double unders rest 3-5 min all out sprint unbroken
Read More1. coaches choice 2. deadlift 5@75% 3@85% 1+@x95% 3. 6 rounds 4 hang power clean + power clean (165/115) 10 hspu (4in = 45’s no ab mat or 45″s+25″s + ab mat) 13 min cap
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