CrossFit 585 | Workout Of The Day

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Benchmark

“Jackie” Row 1000m 50 Thrusters (45/35) 30 Pull Ups – compare to May 2012

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Jerk Intense + Aerobic/Push Endurance

In 10 min build to a tough Split or Push Jerk + 4 Sets – all runs 85-90% effort Run 400m 15 Push Ups –Rest 30 sec Run 400m 20 Push Ups -Rest 60 sec Run 400m 25 Push Ups -Rest 90 sec Run 400m 30 Push Ups -Rest 2 min

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Oly CP Battery + OHS Endurance

On the minute for 10 minutes 3 Power Cleans – 80% 1RM + 4 Sets OHS @ 32X1 – 6 reps – no failures -Rest 90 sec

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Friday and Saturday Workouts

Friday   5 Sets Press. Push Press. 1.2  – add wt per set. Each press should be TOUGH -rest 90 sec Supinated Pull Ups. 2.2 – two tough reps, jump down 10 sec, 2 more tough reps -rest 90 sec + 15 Min @ 60-70% Row 300m 10 Burpees Run 200m or if not coming Sat 5 […]

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Push/Pull

5 sets @ ALL OUT for a Total Score 30 sec Rowing Cal 20 sec AMRAP Burpees -rest 3 min-

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Oly intense + CP capacity/ MU skill

In 15 min work up to a tough Squat Clean + On the minute for 12 min: Minute one: 3 Front Squats  @ 80% RM – taken from rack Minute two: 3 Muscle Ups – sub 2-4 tough dips

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Aerobic + Skill

  Squat Snatch (65/45) Ladder 10-1 30 Double Unders between each round

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DL Endurance + Tabata Aerobic

Welcome to the new Training Blog! Check back daily as workouts for the next day will be posted the evening before (except today because it was a work-in-progress). Anyway, now for what you’re all here for:   4 sets DL @ 21X1 5-7 reps – add wt per set Rest 2 min – shoulder/ chest […]

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