Monthly Archives: August 2018

friday 8.17.18

Posted on August 17th, 2018 by Cossfit Route 1

– hang power clean + power clean + hang power clean – 12 amrap 10 h power clean + jerks (155/105) 15 c2b

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Thursday 8.16.18

Posted on August 15th, 2018 by Cossfit Route 1

– SWEAT: Tabata Row Rest 2min. Tabata DB Push Press 45/30 Rest 2min. Tabata bike cals Rest 2min. Tabata SDHP 75/55lb bar Rest 2min. Tabata Russian Twists with 35/25lb DB – db bench press: 4×8 ring row: 4×8 ———————- CrossFit – bench press: 5×2 ascending box jumps: 5 x 3 step down (be explosive) – […]

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wednesday 8.15.18

Posted on August 15th, 2018 by Cossfit Route 1

– Day 3 Pull – snatch otm 8 hang power snatch (ascending slow perfect form) – Weight Vest Wednesday every 4 min x4 200m run 15 push ups on 45’s 15 jump squats

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tuesday 8.14.18

Posted on August 14th, 2018 by Cossfit Route 1

– SWEAT: tabata plank hold wall sit – 12 amrap 30 jumping pull ups 30 sit ups 30 lunges 15/12 cal row 30 rkbs 30 air squats 30 db snatches rest 5 8 amrap 15 jumping pull ups 15 sit ups 15 lunges 15/12 cal row 15 rkbs 15 air squats 15 db snatches – […]

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monday 8.13.18

Posted on August 13th, 2018 by Cossfit Route 1

– 4 week pull challenge – 1rm FS – 10 Rounds for Time 25 Double-Unders 6 Burpees bar hops 5 Overhead Squats (155/105)

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friday 8.10.18

Posted on August 10th, 2018 by Cossfit Route 1

skill: pc+bump jerk – otm 5 build pc+ bump jerk – 2 rounds 20 c+j @ (155/105) 40 bar facing burpees 15 time cap (7.3.2017)

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thursday 8.9.18

Posted on August 09th, 2018 by Cossfit Route 1

Throwdown Thursday 8 rounds of Rowling – 2 min on 2 min off 10 box jumps (24/20) 10 kbs (70/53) 10 burpees x8

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wednesday 8.8.18

Posted on August 08th, 2018 by Cossfit Route 1

– Weight Vest Wednesday 5 rnds 400m run 15 pull ups 25 push ups 35 air squats 30 time cap

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tuesday 8.7.18

Posted on August 07th, 2018 by Cossfit Route 1

SWEAT: otm 12 odd: 30 mountain climbers ea even: 100yrd shuttle (10yr) – 4 rnds 300m row 30 sit ups 30 box jumps 30 rkbs – CrossFit otm 12 odd: 3 weighted strict pull ups even: 7 turkish sit ups each side – 8 amrap 50 du 15 ttb

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monday 8.6.18

Posted on August 06th, 2018 by Cossfit Route 1

– Back Squat: 4 @ 80% 1@ 90% 1 @ 95% 1 @ 100+% – 5 AMRAP thrusters (135/95) otm 4 bar hop burpee

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