CrossFit 585 | Workout Of The Day

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Zen Planner

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3.30.19

Saturday 30 Co-Ed Partner WOD 3 Rounds for time 100 Double Unders 30 Alternating Wall Balls 15 Synchro Burpees 5 Rope Climbs

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3.29.19

Friday 29 A: 3 Push Press off back x 3 Increasing weight to 75% snatch max   B: 1 Snatch Balance x 5 Increasing weight to 100% Snatch Max   C: 20 Min to build to Heavy Squat Snatch

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3.28.19

Thursday 28 4 Rounds for time: 400 meter Row 400 Meter Run Potentially weather in the 60’s but if running outside is unbearable substitute 30/24 Assault Bike Calories.

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3.27.19

Wednesday 27 A: Skin the Cat 10 x 1   B: 4 Rounds for time 21 Cal Row 21 Push Ups 21 GHD or V-Ups

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3.26.19

Tuesday 26 “Over Easy” (Cap 20Min) 50 Cal Bike or Run Then Into 21 Pull ups 15 Over Head Squat 115/80 9 Clean and Jerk 115/80

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3.25.19

Monday 25 A: Gymnastics Shark x 4 Rounds   B: Dead Lift 3 Reps x 7 sets Working to a 3 Rep Max

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3.20.19

Wednesday 20   15 Min AMRAP 12 Thrusters 95/65 9 Burpee Box Jump overs 24/20 6 Muscle ups (Bar or Ring)

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3.19.19

Tuesday 19 A: Back Squat (roughly every 3 min) 10-8-6-4-2 @70-75-80-85-90%   B: 21-15-9 (For Quaility, Not for time) Weighted box step ups 50/35 24/20” Toes to Bar

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