Monthly Archives: August 2018

Friday 8.31.18

Posted on August 30th, 2018 by Cossfit Route 1

  – 3×3 pull – 1rm C+J – 6 AMRAP C+J @ (185/125) emom 10 air squats, starts with Air sq

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Thursday 8.30.18

Posted on August 29th, 2018 by Cossfit Route 1

– Partner :30 on :30 off x5 rnds (20m) box jump overs (24/20) bench press (135/95) slam balls (50/35) ring dips rest – rest 5-10 min – Partner 10 amrap 2000m/1600m row ME DU

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Wednesday 8.29.18

Posted on August 29th, 2018 by Cossfit Route 1

NO WEIGHT VEST – 6 amrap db burpee squat clean thruster (50/35) EMOM 5 DB DL rest 6 min 8 amrap 30 db snatches 15 db goblet squat 7 burpees over DB

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Tuesday 8.28.18

Posted on August 28th, 2018 by Cossfit Route 1

– SWEAT: 2min on :30 off kroc rows right arm kroc rows left arm ab mat sit up DU/ Single under x2 12 amrap 400m run 20 box jumps step down 20 plate g2oh – CrossFit: 12OTM m1: Kroc rows 15 right arm m2: Kroc rows 15 left arm m3: 15 dynamic sit up – […]

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monday 8.27.18

Posted on August 26th, 2018 by Cossfit Route 1

Pull: 3×3 – Front Squat: 4×1 85% +10 – 21-15-9 HSPU KBS (53/35) 21-15-9 DB Push Press (50/35) SA OH DB walking Lunge 10 cap

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Friday 8.24.18

Posted on August 24th, 2018 by Cossfit Route 1

– Great event sign-up before it sells out. OTM 7 Strict HSPU – Heavier Power Amanda 9-7-5 Mup P. Snatch (155/105) 10 cap

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Thursday 8.23.18

Posted on August 23rd, 2018 by Cossfit Route 1

– Partner 5 rnds 1 min of work :15 transition KBSDHP Burpees box jumps (step down) 24/20 Sit-Ups 100m run rest

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wednesday 8.22.18

Posted on August 22nd, 2018 by Cossfit Route 1

– Weight Vest Wednesday Pull up week 2: 2×4 weighted step up and over: 3×8 (regional style) TGU: 3×2 – 15 AMRAP 100 RKBS 53/35 100 push ups 100 jump squats

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Tuesday 8.21.18

Posted on August 21st, 2018 by Cossfit Route 1

Pull up week 2: 2×4 – SWEAT: 4 rnds 30/20 cal row 20 burpees 20 box step-up (total) — SPRINT 12/8 bike 12 db snatches 15 plate hops rest 2 min x 3 or 4 ——————- CROSSFIT: OTM 12 m1: 10 ring rows m2: 12 TTb m3: 1 power snatch ascending – 5 rounds 15 […]

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monday 8.20.18

Posted on August 19th, 2018 by Cossfit Route 1

– Pull week 2: 2×4 – Front Squat: 4×1 @85% – 15-12-9 DL 225/155 OHS 135/95 10 min cap

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