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07/21/2017

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Sasquatch CrossFit - ClassView Public WhiteboardWarm-upCoach led Warm-up (No Measure)MetconMetcon (Time)With a running clock: 0:00-18:00: Build to a Heavy Clean and Jerk for the day. At 22:00 4 RFT: 4 Power Cleans 4 Front Squats 4 Shoulder to Overhead *Rx Barbell at (205/145) or 80% of Max S2O, whichever is…

07/20/2017

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Sasquatch CrossFit - ClassView Public WhiteboardWarm-upCoach led Warm-up (No Measure)Metcon (Time)For Time: 20 Wallballs (20lb to 10'/14lb to 9') 200m Run w/ WB 20 Thrusters (45/35) 200m Run w/ BB 20 Slamballs (30/20) 200m Run w/ SB 20 KBS (53/35) 200m Run w/ KB *Timecap: 12 minutesMetconMovement PracticeMetcon (AMRAP -…

07/19/2017

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Sasquatch CrossFit - ClassView Public WhiteboardWarm-upCoach led Warm-up (No Measure)WeightliftingMetcon (Weight)Every 30 seconds for 5 minutes (10 sets): 3 Speed Bench Press (50%) Directly Followed by: 5 min EMOM: 1 Rope Climb (Rx+: Legless)MetconMetcon (Time)For Time: 10 Strict HSPU 20 Box Jump Overs (24/20) 30 TTB 40 Dumbbell Snatches (50/35)…

07/17/2017

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Sasquatch CrossFit - ClassView Public WhiteboardWarm-upCoach led Warm-up (No Measure)Monostructural ConditioningMetcon (Time)Run: 4 x 200m, 8 x 50m Or Row: 4 x 200m, 8 x 100m Or Bike: 4 x 0.4mi, 8 x 0.2mi *Rest 30 seconds between intervals. **Rest an extra 90 seconds after first 4 intervals. **Score: Total…

07/14/2017

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Sasquatch CrossFit - ClassView Public WhiteboardWarm-upCoach led Warm-up (No Measure)Power CleanEvery 2 minutes for 8 minutes (4 sets): 2 Power Cleans (85%)Metcon (AMRAP - Reps)4 minute window: 400m Run Then AMRAP: 4 Deadlifts (50%) 4 Bar Facing Burpee Rest 4 minutes 4 minute window: 30/24 cal Assault Bike Then AMRAP:…