Monthly Archives: May 2017

TUESDAY 5.16.17

Posted on May 16th, 2017 by Cossfit Route 1

  – OTM 7: ttb +1 from last week rest 5 min OTM 6: 2 weighted strict pull-ups (strict weighted/stict/ strict singles/ slow negatives 3sec/assisted ring pull-ups from floor) – 3 rounds 20 strict hspu 7 muscle ups

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monday 5.15.17

Posted on May 15th, 2017 by Cossfit Route 1

– dynamic + hip mob + front rack mob – back squat: Work at 80% of your 1RM Back Squat for 4×2. – 12 amrap 7 front squat (165/115) 40 du 10 bar hop burpee

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friday 5.12.17

Posted on May 12th, 2017 by Cossfit Route 1

Barbara 5 rounds 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between each round. 40 min cap

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thursday 5.11.17

Posted on May 11th, 2017 by Cossfit Route 1

– coaches choice – db bench press: 5×5 ring row: 5×5 – ring dips: 5×5 weighted db row: 5×8 – 5 min max bupree to a plate

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wednesday 5.10.17

Posted on May 09th, 2017 by Cossfit Route 1

– snatch drills – OTM 8 p snatch + s snatch ascending – 2amrap 300m row ME db c+j (50/35) rest 2min x3 use same weight as last week and try and beat scores

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tuesday 5.9.17

Posted on May 09th, 2017 by Cossfit Route 1

– Great pic of Pat. Don’t even think of doing HSPU on the logo today. 🙂 – coaches choice +YTI: 2×5 + dynamic before WOD – OTM 6: ttb +1 from last week rest 5 min rest OTM 5: 2 weighted strict pull-ups (strict weighted/stict/ strict singles/ slow negatives 3sec/assisted ring pull-ups from floor) – […]

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monday 5.8.17

Posted on May 07th, 2017 by Cossfit Route 1

– Great job you two! – hip mob + ankle mobility – Back Squat: Work at 75% of your 1RM Back Squat for 4×3. – 10 amrap 75 wall ball (20/14) 50 kbs (70/53)

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friday 5.5.17

Posted on May 05th, 2017 by Cossfit Route 1

– dynamic – FRONT SQUAT: 4×2 Work at 80% of your 1RM Front Squat. Target 10lbs increase / week if work sets are above 285lbs. Target 5lbs increase / week if work sets are below 285lbs. – 3 rounds 15 fs 165/115 75 du

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thursday 5.4.17

Posted on May 04th, 2017 by Cossfit Route 1

– coaches choice – 12 otm min 1: 15/12 push ups min 2: 15/12 ring rows min 3: 10 box jump overs (30/24) min 4: rest – rest – 4 rnds 1:30 on 1min off odd: 200m run strict HSPU even: rest

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wednesday 5.3.17

Posted on May 02nd, 2017 by Cossfit Route 1

– 1 rep max snatch – 2 rounds 2 amrap 300m row ME db c+j (50/35) 2min rest

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