Monthly Archives: June 2017

thursday 6.29.17

Posted on June 29th, 2017 by Cossfit Route 1

coaches choice – Partner Workout (1 BB/KB per group) min 0-3 amrap rkbs (70/53) min 3-6 amrap DL (225/155) min 6-12 400m for time w/kb (strip BB when you get back) 12-15 rkbs 15-18 hang cleans (135/95) 18-21 400m run w/kb KB can not touch ground until you are done running. You can hold it […]

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wednesday 6.28.17

Posted on June 28th, 2017 by Cossfit Route 1

– CLEAN & JERK 3×2 at 85% of your 1RM Sqt Clean & Jerk, (drop and re setup) – 6 AMRAP s2oh @ 65% 1rm C+j emom 10 air squats, starts with Air squat

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tuesday 6.27.17

Posted on June 27th, 2017 by Cossfit Route 1

– coaches choice + 3 rounds :20 plank hold 10 hanging shrugs 2 wall walks – Strict TTB: 4×6 Reverse Band Fly’s: 4×15 palms up – 2 rounds 3 amrap 500 m row ME bb snatch (75/55) 6 min rest  

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Monday 6.26.17

Posted on June 26th, 2017 by Cossfit Route 1

– dynamic + hip mobility – Back Squat (1×5 + 3×5 -20lbs) Week 1 of 4 Work to 70% of your 1RM Back Squat for a set of 5, then decrease weight for Drop Sets 3×5. For Drop Sets 3×5, decrease weight by 35lbs down if work set of 5 is above 400lbs. For Drop […]

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Friday 6.23.17

Posted on June 23rd, 2017 by Cossfit Route 1

Handstand-walk practice – 3 rounds 2 wall walk 15 rev band 20ft HSW/ side HSW facing wall – Death by Thruster (same weight you used last Fri) Burpees when you die until last one dies

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thursday 6.22.17

Posted on June 22nd, 2017 by Cossfit Route 1

  coaches choice – tgu: 3×3 – Teams of 2 25 amrap 400m run 80 BJ step downs 800m run 150 rkbs 400m run 180 du 800m run 100 burpee hops over partner (6/30/16)

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wednesday 6.21.17

Posted on June 21st, 2017 by Cossfit Route 1

coaches choice – S.A. DB press: 2sec up 2 sec down no bounce at bottom: 4×8 hollow rocks: 4×15 – FT 50 hang cleans OTM2 front squats (starts with fs) time cap 10 min – Same weight as last week unless you did two sets unbroken last week add 5# Three sets unbroken add 10#

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tuesday 6.20.17

Posted on June 20th, 2017 by Cossfit Route 1

– coaches choice + three rounds double KBOH carries will bell down 40ft each arm squat hold 1 min – death by strict pull-up: If you used a band for test use same one for this -when you fail continue with only 1 or 2 reps per min until everyone has died – assbike : […]

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monday 6.19.17

Posted on June 19th, 2017 by Cossfit Route 1

coaches choice – PAUSE BACK SQUAT: 4×3 no bounce/ 3 sec pause 75% 1rm if you did it last week add 5# – 100 Double Unders 50 Strict Handstand Push-ups 50 Handstand Push-ups 100 Double Unders 12 min cap kipping/ kneeling db strict press + kneeling push press Use to get better/ stronger with this one

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