Monthly Archives: July 2019

Wednesday 7.24.19

Posted on July 25th, 2019 by Cossfit Route 1

OTM 10 o: shspu +1 e: bw strict pull ups +1 adding 1 from last week/ if people did kipping then they need to find another scale —- 15 amrap 10 strict pull ups 10 squats 15 pushups on (45’s) if using vest 200m run

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Tuesday 7.23.19

Posted on July 25th, 2019 by Cossfit Route 1

SWEAT 5 rounds 10 db power clean 10 burpees over db 250m row rest 8 amrap 10 db snatches 10 ttb 30 Double unders ——- otm 7 power clean ascending 4 rounds 10 db snatch (70/50) 15 ttb 50 DU

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Monday 7.22.19

Posted on July 22nd, 2019 by Cossfit Route 1

WEEK 4: 1×20 rep back squat @60% of 1rm +5 — 15 box jumps (30/24) 20 bar mups 15 box jumps 8min time cap

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Tie-Dye Tuesday 7.16.19

Posted on July 16th, 2019 by Cossfit Route 1

SWEAT 12 amrap 12 db push press 12 jumping c2b rest 5 min 12 amrap 25 cal row 200m run rest 5 min 12 amrap 10 burpee box facing box jump overs (24/20) 25 RKBS (53/35) ——- CrossFit OTM 10 o: shspu +1 e: bw strict pull ups +1 adding 1 from last week/ if […]

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Monday 7.15.19

Posted on July 14th, 2019 by Cossfit Route 1

— 1×20 rep back squat @60% of 1rm +5 — 3 rnds 15 power snatch (95/65) 15 ttb

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Friday 7.12.19

Posted on July 11th, 2019 by Cossfit Route 1

Strength: 1×20 rep back squat @60% of 1rm +5 – Workout: 7 amrap 5 burpees 10 rkbs (70/53) 35 DU ___ LAB: Otm 5: 1 squat clean ascending / or if completed last week 5 @90% last week

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Thursday 7.11.19

Posted on July 11th, 2019 by Cossfit Route 1

SWEAT every 6 min x5 40 plate hops 20 push-ups 15 ring rows 10 cal bike ____ CrossFit bench press: 5×10 same weight box jump: 5×1.1.1 reverse band fly: 5×15 — every 4 min x3 10-20 c2b :15 bike sprint

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Wednesday 7.10.19

Posted on July 11th, 2019 by Cossfit Route 1

20 amrap 10 pc +jerk (185/135) 40 DU 10 db snatches (100/70) 40 DU 200m run _________ LAB: 5×1: Power + 2 Squat snatch @70% TNG/ 1rm max of heavier lift +5 each week —- 1×20 rep back squat @60% of 1rm +5

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Tuesday 7.9.19

Posted on July 08th, 2019 by Cossfit Route 1

OTM 10 o: shspu +1 e: bw strict pull ups +1 – 30-20-10 Toe To Bar Chest to Bar 12 cap

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Monday 7.8.19

Posted on July 08th, 2019 by Cossfit Route 1

1×20 rep back squat @60% of 1rm 3 rounds 1min on 1min off row cals burpee to target

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