Monthly Archives: August 2019

Wednesday 8.21.19

Posted on August 28th, 2019 by Cossfit Route 1

OTM 20 odd:2 power clean even: 6 burpees pick a weight that will be a challenge goal 85% of last week complex or +5 from last week

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Tuesday 8.20.19

Posted on August 28th, 2019 by Cossfit Route 1

10 amrap 200m run 100m suitcase carry (50ft left/50ft right) 25 amrap 20/15 cal row 20 DB Snatches (50/35) 10 Single Arm Devils Press (5/5) 20 TTB 20/15 cal bike ______ 25 amrap 20/15 cal row 20 DB Snatches (50/35) 10 Single Arm Devils Press (5/5) 20 TTB 20/15 cal bike 200m run

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Monday 8.19.19

Posted on August 28th, 2019 by Cossfit Route 1

1rm Back Squat ____ OPEN 17.5 10 rounds 9 thrusters (95/65) 35 double-unders (12 cap)

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Friday 8.16.19

Posted on August 27th, 2019 by Cossfit Route 1

5 rep max back squat __ 10 amrap 10 toe to bar 10 front squats (95/65) 10 toe to bar 15 deadlifts

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Thursday 8.15.19

Posted on August 27th, 2019 by Cossfit Route 1

SWEAT Partner: 4 min on 2 mn off x5 10 burpees (50/35) 20 sit ups 30 slam ball (50/35) 40 cal bike 50 lunges 60 cal row (start where you left off/ must split work even/ one person works at a time) —– CrossFit Partner: 4 min on 2 mn off x5 10 burpees 20 […]

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Wednesday 8.14.19

Posted on August 27th, 2019 by Cossfit Route 1

SHSPU 1 set max effort rest 3 min hit 3 sets of 50% (of ME set) afap —- 21 C2B 21 s2oh (115/80) 15 Bar Mups 15 s2oh 9 ring mups 9 s2oh

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Tuesday 8.13.19

Posted on August 27th, 2019 by Cossfit Route 1

SWEAT OTM 30 m1: row12/10 cal m2: 10 burpees m3: 15 rkbs m4: :30 max cal bike m5: rest 21-15-9 db pc db snatch (2 db each movement) —- CrossFit OTM 20 power clean + 3 burpees pick a weight that will be a challenge goal 85% of last week complex

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Monday 8.12.19

Posted on August 27th, 2019 by Cossfit Route 1

Minutes 0-8 3 rnds 25 Wallball (20/14) 50 double unders Minutes 12-20 8 amrap 5 deadlifts (185/135) 5 db step ups (24/20)(50/35) 5 SA OHS w/ DB (50/35)

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Friday 8.9.19

Posted on August 27th, 2019 by Cossfit Route 1

1×20 rep back squat @60% of 1rm +5 — 8 amrap 5 muscle ups 8 sa db thrusters right (50/35) 8 sa db thrusters left  

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Thursday 8.8.19

Posted on August 27th, 2019 by Cossfit Route 1

  4 amrap kbs (70/53) (every time you stop swinging 20 DU) Partner 25 amrap 400m run 40 KB snatches (70/53) 40 cal row 40 burpees 40/30 cal bike

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