Monthly Archives: June 2019

Monday 7.1.19

Posted on June 30th, 2019 by Cossfit Route 1

20 rep back squat @60% of 1rm ____________ 3 rounds 400m run 50 DU 20 TTB

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FRIDAY 6.28.19

Posted on June 27th, 2019 by Cossfit Route 1

Tempo Front Squat: 4×3 3 Seconds down + 1 second pause at bottom of each rep. Week 4: Work at 70% of your 1RM Front Squat. 20# increase / week if work sets are above 285# 10# increase / week if work sets are below 285# 5# increase / week if work sets are below […]

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Thursday 6.27.19

Posted on June 27th, 2019 by Cossfit Route 1

“Fight Gone Bad!” 3 Rounds (1min each) Wall-ball (20/14) 10 ft target Sumo deadlift high-pull (75/55) Box Jump (20) Push-press (75/55) Row (Calories) rest

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Tuesday 6.25.19

Posted on June 26th, 2019 by Cossfit Route 1

Clean Grip Deadlift + Clean + Clean Grip Deadlift + Clean + Jerk: 4×1 Week 4: Work at 68% of your 1RM Clean & Jerk. 10# increase / week if work sets are above 240# 5# increase / week if work sets are below 240# —— Partner WOD 10 amrap 12 p clean and jerks […]

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Monday 6.24.19

Posted on June 24th, 2019 by Cossfit Route 1

– OTM 10 odd: 3 weighted strict pull ups even: 8 db/ kb shrugs —- 8 amrap burpee muscle up

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Friday 6.21.19

Posted on June 21st, 2019 by Cossfit Route 1

– Tempo Front Squat: 4×3 3 Seconds down + 1 second pause at bottom of each rep. Week 3: Work at 70% of your 1RM Front Squat. 20# increase / week if work sets are above 285# 10# increase / week if work sets are below 285# 5# increase / week if work sets are […]

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IN HOUSE COMP day 1 6.20.19

Posted on June 19th, 2019 by Cossfit Route 1

– Partner/ Workout 1 0-12 3k row 12-20 1rm bb strict press(same bb) 20-25 ME box facing burpee box jump overs (20)

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Wednesday 6.19.19

Posted on June 19th, 2019 by Cossfit Route 1

Clean Grip Deadlift + Clean + Clean Grip Deadlift + Clean + Jerk: 4×1 Week 3: Work at 68% of your 1RM Clean & Jerk. 10# increase / week if work sets are above 240# 5# increase / week if work sets are below 240# – 18 amrap 5 front squats (185/130) 10 power cleans […]

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Tie-Dye Tuesday 6.18.19

Posted on June 18th, 2019 by Cossfit Route 1

SWEAT: 18 otm m1:10 ring rows m2: :30 ME push ups m3: :20 sprint bike rest 5 min 10 amrap 100ft SA farmers carry 15 rkbs 10 goblet squats – CrossFit: static chin up hold 4x Max up to :15 weighted chin must be over bar 4xME push ups up to 20 c chest to […]

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Monday 6.17.19

Posted on June 16th, 2019 by Cossfit Route 1

– SKILL: TTB + HSPU – 21-15-9-6-3 Deadlift (225/155) SHSPU Toe to bar

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