Sasquatch - CrossFitView Public WhiteboardPull-ups (5xME)Shoulder Press (4x4@80%)Metcon (Weight)20 min EMOM Even- 5 Hang(knee) Power Snatch@65% Odd- 10 Cal Row
2014 12 16
Sasquatch - CrossFitView Public WhiteboardFront Squat (5x5@ 70-75%)CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24" / 20"Romanian Deadlift (4x6@ 50% DL)
2014 12 15
Sasquatch - CrossFitView Public WhiteboardMetcon (Time)4 Rounds(partner) 20 Kb Clean & Jerk Right 35/53# 20 Pull ups 20 Kb Clean & Jerk Left 20 Push upsPower Clean + Clean (5x2)High-Hang Clean (5 sets of 2)Pendlay Row (5x6)
2014 12 13
Sasquatch - CrossFitView Public WhiteboardBack Squat (4x4@ 80%)Metcon (Time)4 Rounds 30ft Barbell Lunge 95/135# 10 Bar Facing BurpeesMetcon (No Measure)3 Rounds 7 Russian Leans 3 Clam Shells Ea. Side
2014 12 12
Sasquatch - CrossFitView Public WhiteboardMetcon (Weight)12 min Emom Even- 7 Strict press @ 65% Odd- 7 Burpees
2014 12 11
Sasquatch - CrossFitView Public WhiteboardPower Snatch+OHS (5x3@75% Power Snatch)Snatch Balance (6 sets of 2 to find heavy 2 rep)Metcon (Time)6 Rounds 5 Hang Power Cleans 85/135Rx 105/165Rx+ 5 Strict Pull Ups rest 45 Seconds.Snatch Pull (5x3(from power position))
2014 12 10
Sasquatch - CrossFitView Public WhiteboardFloor Press (5x5@70%)Metcon (AMRAP - Rounds and Reps)5 min Amrap 20 Du 10 Toes to Bar REST 1min 5 min Amrap 10 Cal Row 10 Lateral Jump Overs(over rower)Pendlay Row (5x6 +10# from last)
2014 12 09
Sasquatch - CrossFitView Public WhiteboardDeadlift (5x5@75%)Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsFront Rack Lunge (4x5@65% Front Squat)
2014 12 08
Sasquatch - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20 min AMRAP 20 OHS 35/45# 20 Back Squats 35/45# 400m RunPower Snatch (2x2@50%, 3@60%, 2x2@ 70%, 3x1@75%)Snatch Balance (3,3,3,3,3 add weight each set.)Halting Snatch Grip Deadlift (4x3@ 105% Snatch)
2014 12 06
Sasquatch - CrossFitView Public WhiteboardShoulder Press (5x5@ 70%)Metcon (Time)2 Rounds 20 Ring Dips 40 DU 20 Push Ups 40 DU 20 Toes to Bar 40 DU 20 Box Jumps 40DUPendlay Row (5x5 perceived 70% )
2014 12 05