April 20, 2017

4/20/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Movement Practice Metcon (AMRAP – Reps) Movement Practice for 20 minutes: – GOAT Movement – 1/1 TGU – 8 Good Mornings – 0:45 Weighted Plank (AHAP) – 8 Strict Pull ups *GOAT Movement: Athlete’s Choice Metcon Metcon (Time) 3 RFT: Run 800m, 25 Deadlifts (40%)
April 19, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Clean and Jerk (70% x 2 x 3) Clean Pull (90% (of clean) x 3 x 3) Clean Deadlift (90% (of clean) x 3 x 3) Back Squat (75% x 3 x 5)
April 19, 2017

04/19/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Metcon Metcon (Time) For Time: 15 Push Jerks (135/95), 15 TTB, 30 Push Jerks, 30 TTB, 400m Prowler Push w/ empty sled, 20 Man Makers (35-45/20-30). Weightlifting Bench Press (6-6-6)
April 18, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Metcon (Weight) Muscle snatch + 2 snatch balance – take to heaviest MS possible Overhead Squat (80% x 1; 65% x 2 x 2) Power Clean & Jerk (80% (of PC) x 1 x 4)
April 18, 2017

04/18/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Weightlifting Front Squat (80% of 1 Rep Max) Every 45 sec. for 6 minutes (8 sets) perform 2 Front Squats Metcon Metcon (Time) 5 RFT: 5 Front Squats, 5 Burpees over the Bar, 60′ Farmer’s Walk (70/53). Rest 2 minute between rounds *Score: Time excluding rest. **Rx Front Squats at (205/135) or 70% of 1RM, whichever is less.
April 17, 2017

Olympic Lifting

Sasquatch CrossFit – Olympic Lifting View Public Whiteboard Snatch (70% x 2 x 3) Snatch Pull (90% (of snatch) x 3 x 3) Snatch Grip Deadlift (90% (of snatch) x 3 x 3) Front Squat (75% x 3 x 5)
April 17, 2017

04/17/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Weightlifting Clean (1 Rep Max) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
April 14, 2017

04/14/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Monostructural Conditioning Metcon (Calories) Row or Assault Bike: 10 Rounds for Max Cals: Sprint 30 sec., Rest 90 sec. Metcon Metcon (Time) For Time: 3 Rope Climb (15′), 20 Strict Press (45/35), 200m Run, 40 DB Snatch (50/35), 200m Run, 20 Strict Press, 3 Rope Climbs
April 13, 2017

04/13/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Weightlifting Deadlift 12 min EMOM: – 4 Deadlifts (80%) – 4 Box Jumps (40″/30″) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesPick up each round where you left off
April 12, 2017

04/12/2017

Sasquatch CrossFit – Class View Public Whiteboard Warm-up Coach led Warm-up (No Measure) Metcon Metcon (Weight) 8 min EMOM: – 8 Snatch Grip Push Press – 15/12 cal Row Rest 4 minutes 8 min EMOM: – 6 Overhead Squat – 12 Slamballs (30/20) Rest 4 minutes 8 min EMOM: – 4 Snatch – 40 Double Unders *Load barbell to 65% of 1RM Snatch