May 23, 2017

05/23/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Weightlifting High Hang Clean + Clean & Jerk (70%x(1+1)x3) Metcon Metcon (Time) For Time: 20 Box Jumps 600m Run 40 Hang Power Cleans 400m Run 60 Deadlifts 200m Run *Rx Barbell at (95/65) or 80% of 1RM Power Clean, whichever is less. **Time cap: 18 minutes
May 23, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Power Snatch (heavy single) Power Clean & Jerk (heavy single; if jerk fails first, keep going up t)
May 22, 2017

05/22/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Weightlifting Front Squat (5 RM) With a running clock: 0:00-16:00 5RM Front Squat Metcon Metcon (Time) At 18:00, For Time: 21-15-9: Front Squats (135/95), Pull-ups Metcon (AMRAP – Reps) At 26:00: EMOM 5: 0:30 Max Hollow Rocks
May 22, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Snatch (70% x 1 x 3) Clean and Jerk (70% x 1 x 3) Back Squat (80% x 2 x 2)
May 19, 2017

05/19/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Monostructural Conditioning Metcon (AMRAP – Rounds) 20 min EMOM: – 15/12 Cal Assault Bike – 10 40′ Shuttle Runs – 18/14 Cal Row – 30 Double Unders *Score: Rounds completed w/in time Metcon Metcon (Time) 3 Rounds for Quality: 5 Bench Press (AHAP), 10/10 Bicep Curls 10 Ab Wheels *20 minute cut-off
May 18, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Snatch Balance (heavy single) Push Jerk (70% x 3 x 3) Muscle Snatch (75% x 2 x 3) Mid-hang snatch (60% x 3 x 2; 65% x 2 x 2)
May 18, 2017

05/18/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click here
May 17, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Clean and Jerk (80% x 1 x 3) Snatch (70% x 1 x 3) Clean Deadlift (109% (of clean) x 2 x 3) Back Squat (87% x 1 x 5; follow each set with 3 box jumps)
May 17, 2017

05/17/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Weightlifting Snatch Every 2 minutes for 10 minutes (5 sets): 2 Snatches (85%) Metcon Metcon (AMRAP – Reps) 4 min AMRAP: 4 Hang Power Snatches, 4 Box Jumps (24/20) Rest 2 minutes 4 min AMRAP: 4 Hang Snatch, 4 Box Jump Overs *Rx Snatches at (135/95) or 75%, whichever is less
May 16, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Push Jerk (heavy single; 90% x 1; 80% x 1 x 2) Push Press (84% x 3 x 3) Muscle Snatch (heavy single)