CrossFit 585 | Workout Of The Day

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6.23.18

Saturday 23 Clean and Jerk Rope Ladder 10 x 50% 1 Rope Climb 8 x 60% 1 Rope Climb 6 x 70% 1 Rope Climb 4 x 80% 1 Rope Climb 2 x 90% 1 Rope Climb

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6.22.18

Friday 22 Running A: 1 Mile Run for time B: 800 Meter Run for time C: 400 Meter run for time x 2

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6.21.18

Thursday 21   A: 5 Cycles of Snatch complex (50-60% 1RM) Hang Snatch + Power Snatch + Snatch   B: 3 Rounds for Quality 3 Snatch Balance 3 Behind the head Press out 3 Overhead Squat with 5 second Pause at bottom

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6.20.18

Wednesday 20   21-15-9-15-21 (Cap 35 Min)   Front Squat 95/65   Kettle Bell Swing 1.5/1 pood   Over Head Squat 95/65   Kettle Bell Swing

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6.18.18

Monday 18 A: 10 Min EMOM 3 Deadlift @ 80%     B: For Time 25 Cal Bike Then   3 rounds 20 wall ball 30 butter fly sit ups   Then 25 Cal bike

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6.16.18

Saturday 16 Co-ed Teams “31 Heros” 31 Minute AMRAP 8 Thrusters 155/105 6 Rope Climbs 11 box jumps 30/24 *One person runs while other lifts

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6.15.18

Friday 15 A: 6 sets of Deadlift (conventional or sumo)     B: For Time 15-12-9-6-3   225/155 Deadlift (Conventional or Sumo, Opposite Part A) Burpee Box Jump Overs

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6.14.18

Thursday 14 A: 15 Minutes Working to Heaviest Clean and Jerk     B: For Time 50/35 40 DB hang Clean & Jerk 800 meter Run 40 DB Snatch 800 Meter Run 40 Goblet Squats

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6.13.18

Wednesday 13 A: 10 sets of 2 back squat   B: 14 Min EMOM M1: 40 Double unders M2: Max Wall ball shots 30/20

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