June 15, 2017

06/15/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Metcon Metcon (AMRAP – Reps) 4 Rounds for Max Reps: 1:00 Max Power Cleans (75%) 1:00 Rest 0:30 Max Cal Row 1:30 Rest Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
June 15, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Snatch Balance (65% (of snatch) x 3 x 3) Mid-hang snatch (60% x 2 x 3) Mid-hang clean & power jerk (60% (of clean) x 2 x 3)
June 14, 2017

06/14/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Weightlifting Back Squat (2RM) With a running clock: 0:00-20:00: Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 5/5 KB Thrusters (53/35), 10 Box Jump Overs (24/20), 100m RunStart at 24:00
June 14, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Snatch (heavy single; 85% of that x 1 x 3) Clean and Jerk (heavy single; 85% of that x 1 x 3) Back Squat (clean single wt x 2 x 2)
June 13, 2017

06/13/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Monostructural Conditioning Run/Row/Bike (Time) Run 2 miles – or Row 4000m – or Bike 5 mi *Athlete’s choice **Bike: No arms, only legs. Metcon Metcon (Time) 4 Rounds for Time: 8 Bench Press (60%), 40 Double Unders
June 13, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Power Snatch (75% of Mon snatch x 1 x 5) no more than 80% of best power snatch Power Clean & Jerk (75% of Mon CJ x 1 x 5) no more than 80% of best pwr CJ
June 12, 2017

06/12/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Metcon Metcon (Time) 3 RFT: 21 Wallballs (20lb to 10’/14lb to 9′), 14 Burpees over the Bar, 7 Deadlifts (70%) Metcon (AMRAP – Reps) 3 Rounds for Quality: 20 Russian Twists, Max Reps Strict TTB, 10 Ab Wheels at 50X0 Tempo
June 12, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Snatch (heavy single; 90% of that x 1 x 3) Clean and Jerk (heavy single; 90% of that x 1 x 3) Front Squat (clean single wt x 2 x 2)
June 9, 2017

06/09/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Weightlifting Front Squat Every 2 minutes for 10 minutes (5 sets): 4 Front Squats (75%) + 4 Box Jumps (40″/30″) Metcon Metcon (AMRAP – Reps) Three 3 minute rounds of: 30 KBS (53/35), 30 Double Unders, Max Wallballs (20lb to 10’/14lb to 9′) *Rest 2 minutes between rounds.
June 8, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Snatch (75% of Wed. snatch x 1 x 5) Clean and Jerk (75% of Wed. CJ x 1 x 5)