CrossFit 585 | Workout Of The Day

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Monday 04.08.13

Fitness + Performance – download week 2 Sets: 2 min @ 85% effort of: 5 KBS 5 Walking Lunges per leg 5 Burpees + rest 2 min + 2 min of: 3 Pull Ups 5 TTB 7 Deadlifts 135/95 + rest 2 min + 2 min of: 10 DB Push Press 30/20 30 Double Unders […]

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13.5

Friday 04.05.13 Competiton 8 minute AMRAP 15 Thrusters (100/65) 15 Pullups Veteran 8 minute AMRAP 10 Thruster (75/45) 10 Pullups Rookie 8 minute AMRAP 10 Thrusters (65/35) 10 Jumping Pullups

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Wed 04.03.12

Fitness A. Front Squat 10,6,4,2 Rest 90 sec B. 7 Rounds for Max Reps: 1 min Push Ups -Rest 30 sec 1 min Pull Ups -Rest 30 sec  Performance A. Front Squat 2-2-2 Rest 2 min B. 7 Rounds for Max Reps: 1 min COVP -Rest 30 sec 1 min HSPU -Rest 30 sec

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Tuesday 04.02.13

Fitness A. 4 Sets of: DL 5-7 Reps  @ 31X1 Rest 30 sec Ring Rows 6-8 reps @ 30X1 Rest 30 sec  B. 5 Rounds for time: 10 HPC 75/55 15 Box Jump Step Downs 18/12” 25 Mountain Climbers  Performance A. 15 Min to find Snatch 1RM B. 4 Sets @ 100% 10 TNG PC @ […]

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13.4 Makeup or Row/AD Intervals

Monday 04.01.13 Fitness + Performance Make up 13.4 or Row 45 sec @ 85% Row 45 sec @ 50% X 8 sets + AD 45 sec @ 85% AD 45 sec @ 50% X 8 sets

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13.4

Friday 03.29.13 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… Weight is as follows: Competition: 135/95 (Toes-to-Bar) Veteran: 95/65 (Knees-to-Elbow) Rookie: 75/45 (Knee […]

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Hang C+J/KBS

Wed 03.27.13 Fitness and Performance A. 5 Hang Clean and Jerk EMOM for 10 Min – Use 50-60% of 1RM B. 3 Rounds @ 85-90% effort 25 KBS 53/35 20 Burpees 50 Double Unders (sub fast step-ups) – Rest 2 Minutes between rounds

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Walking Lunges + Thruster/Burpee

Tuesday 03.26.13 Fitness A. 3 sets of: Dumbbell Walking Lunges x 20 steps Rest 60 seconds Turkish Get-Ups x 2-3 reps Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. In teams of two, partners alternate after each completed movements 12 min, as many rounds and reps as possible of: […]

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Bench+

Monday 03.25.13 Fitness A. Three sets of: Bench Press x 8-10 reps @ 20X1 Rest 60 seconds Kettlebell Swings x 20-25 reps Rest 60 seconds Partnered Leg Tosses x 15-20 reps Rest 60 seconds B. For time: 3 rounds of: Push-Ups x 8 reps Hanging Leg Raise X10 reps Box Jump Step Downs x 12 […]

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