Monthly Archives: July 2017

tuesday 8.1.17

Posted on July 31st, 2017 by Cossfit Route 1

– 3 rnds :30 HSPU hold 15 band pull a parts (palms up) – OTM 10 odd: 2 weighted strict pull up even: 2 bb strict press (from floor) heavier than last week +5 – 7 amrap ME C+J (185/125) otm 3 buprees

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monday 7.31.17

Posted on July 31st, 2017 by Cossfit Route 1

– 3 rnds 80 ft bear crawl 8 air squats (5sec down 3 hold 3 sec up 0 pause) – BACK SQUAT: 3×8 Work at 65% of your 1RM Back Squat. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs – 20/16 […]

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friday 7.28.17

Posted on July 28th, 2017 by Cossfit Route 1

– 2 rounds 7 db step ups each leg goal 40% of bw 7 db strict presses each arm – FRONT SQUAT + 2 JERKS: 4×1 Work at 70% of your 1RM Clean & Jerk. Target 10lbs increase / week if work sets are above 245lbs Target 5lbs increase / week if work sets are […]

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thursday 7.27.17

Posted on July 26th, 2017 by Cossfit Route 1

– 4 rnds 7 turkish sit-ups each side +5lbs from last week 10 overhead band pull aparts – 1rm bench press – 50 box jumps 5 wall walks 50 push ups 5 wall walks 50 burpees

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wednesday 7.26.17

Posted on July 26th, 2017 by Cossfit Route 1

– front rack hold accumulate 2 min(max 5min) +10 from last week – 1rm deadlift – 20 amrap 4oom run 50 du 15 power cleans (165/115) (7.20.16)

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tuesday 7.25.17

Posted on July 25th, 2017 by Cossfit Route 1

– OTM 10 odd: 3 weighted strict pull up even: 3 bb strict press (from floor) heavier than last week – 15-12-9 db snatch (heavy) muscle ups 14min

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monday 7.24.17

Posted on July 23rd, 2017 by Cossfit Route 1

– Two weeks in a row. Well done guys! – 3 rnds :05-:15sec static ring hold kb front rack walking lunge 12 steps total – BACK SQUAT: 3×8 Work at 65% of your 1RM Back Squat. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets […]

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friday 7.21.17

Posted on July 21st, 2017 by Cossfit Route 1

– 1. dynamic + coaches choice – 2. front squat: 5rm/3rm/1rm – 3. 40 burpee bar hops 30 power cleans (165/115) 40 burpee bar hops BFB if there is enough room

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thursday 7.20.17

Posted on July 20th, 2017 by Cossfit Route 1

– 4 rnds 7 turkish sit-ups each side 10 overhead band pull aparts – Partner or solo. (solo must be RX) “Zimmerman” U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on […]

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wednesday 7.19.17

Posted on July 19th, 2017 by Cossfit Route 1

– When mister I.P.I.M.S. (I peaked in middle school) realizes maybe he didn’t! Zack with a big top six finish at the CFRTE 1 Summah In-House Throwdown. ___________________________________________________________ warm up: front rack hold accumulate 2 min(max 5min to accumulate) @80%1rm Front Squat – Lets get some new PR’s! Work to 100+% of your 1RM C&J. Then […]

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