CrossFit 585 | Workout Of The Day

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12.12.17

TUESDAY 12th   21-15-9 115/75 Hang Clean Front Squat   *2 min rest   15-12-9 95/65 Over Head squat Lateral Burpee over bar   *2 min rest   12-9-6 75/55 Shoulder to over head Sumo Deadlift High pull

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12.11.17

Monday 11th Partner WOD 40 Min AMRAP 50 Double unders (each) 50 wall balls 50 burpees 50 dumbbell snatch 70/45 50 pull ups 50 box jump overs

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12.9.17

Saturday 9th 3 rounds for time 3 rope climbs 6 push jerks 155/105 12 deadlifts 185/125 24 GHD Sits 48 wall balls 20/14

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12.8.17

FRIDAY A: 4 sets of 10-15 reps Bench press   B: 4 sets of 6-10 Bar/ring/ box dips (Weighted optional)   C: 4 rounds for time 15 Toes to Bar 15 Cal ski

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12.7.17

Thursday 7th A: 5 sets of 5 reps Sumo Dead lift   B: 3 sets of 10 bent over back rows 10 single leg Romanian deadlifts   C. 4 rounds 15 SDHP 75/55 30 double unders 200 meter row

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12.6.17

Wednesday A: MOBILITY WOD B: “16.3” 7min AMRAP 10 power snatch 75/55 3 muscle ups/strict pull ups   C: 7 minAMRAP 15 back squat 135/95 5 push press

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11.5.17

Tuesday METHOD & SPORT FOR TIME: 1000 m row/ 800m run 3 rounds: 20 wall balls 20 DB/KB snatch 3 rounds: 20 burpees 20 HSPU 1000 m row/ 800 m run

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12.4.17

Monday A: every 3 minutes on the minute 5-4-3-2-1 (increasing weight) Clean and jerks   B: “Grace” 30 clean and jerks for time 135/95 C: 12min AMRAP 500m row 50 double unders

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12.2.17

SATURDAY A: 10 min Thruster Ladder 35# x 10 45# x 10 65# x 10 85# x 10 95# x 10 Etc…. B: Buy in 5 Rope climbs Then 21-15-9 Cal row Burpee over rower Toes 2 Bar Buy out 5 rope climbs  

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