CrossFit 585 | Workout Of The Day

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Wednesday 08.07.2013

Fitness & Performance A. 10 Minutes to work on Kipping   B. 5 Sets of: 5 BB Bench Presses 10 Strict Ring Rows *2 Minutes Rest B/W Sets   C. 15 Minutes of: 5 Deadlifts 225/155 10 Burpee Box Jump 15 Pull Ups

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Tuesday 08.06.2013

Fitness & Performance A. 20 Minutes to work up to a heavy: 1 Snatch + 1 Power Snatch *Has to be touch and go, NO Dropping the bar between exercises.   Fitness B. 300 Jump Rope Singles Buy In Then 3 Rounds of: 15 Hand Release Push Ups 15 KB Swings 30 Squats w/KB   […]

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Monday 08.05.2013

Fitness & Performance A. 5 Sets of: 5 Back Squats *2 Minutes Rest B/W Sets   Fitness B. 4 Sets of: 8 DB Rows per Arm 10 Strict Ring Rows *90 Seconds Rest B/W Sets   Performance B. 4 Sets of: 8 BB Rows 10 Strict Ring Rows *90 Seconds Rest B/W Sets   Fitness […]

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Saturday 08.03.2013

Fitness & Performance A. Badger: Hero Workout (Partners) 3 Rounds of: 30 Cleans 135/95 30 C2B Pull Ups 800M Run

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Friday 08.02.2013

Fitness A. 4 Sets of: 8 BB Bench Presses 10 Band Pulls *2 Minutes Rest B/W Sets   Performance A. 5 Sets of: 8 BB Bench Presses 10 Band Pulls *2 Minutes Rest B/W Sets   Fitness & Performance B. 3 Sets of: 4 Behind the Neck Split Jerks 1 Minute Rest B/W Sets   […]

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Thursday 08.01.2013

Fitness & Performance A. 15 Minutes of Skill Work on Pistols   Fitness B. 5 Sets of: 8 Box Dips 8 Chin Ups *1 Minute of Rest B/W Sets   C. 7 Minutes of: 14 BB Push Presses 7 Burpee Bar Jumps   Performance B. 5 Sets of: 8 Weighted Ring Dips 8 Weighted Chin […]

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Wednesday 07.31.2013

Fitness A. 4 Sets of: 8 Back Squats *2-3 Minutes Rest B/W Sets (Work on Mobility and ROM During Rest)   B. 5 Rounds of: 1 Hang Clean & Jerk 1 Power Clean & Jerk 50 Jump Rope Singles   Performance A. 5 Sets of: 8 Back Squats *2-3 Minutes Rest B/W Sets (Work on […]

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Tuesday 07.30.2013

Fitness & Performance A. 15 Minutes of Skill Work on Snatch Balance   Fitness B. 50 Wall Balls 150 Jump Rope Singles 40 Box Jumps 40 Hanging Knee Raises 30 Burpees 30 C2B 20 Power Cleans 20 Jerks 10 Power Snatches 10 Jumping Bar/Ring MU’s   Performance B. 50 Wall Balls 50 DU 40 Box […]

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Monday 07.29.2013

Fitness 400M Run Buy In Then: 15 Minutes of 5 Deadlifts 10 Box Jumps 15 BB Push Press 400M Run Cash Out   Performance 40M Run Buy In Then: 15 Minutes of 5 Deadlifts 225/165 10 DB Push Presses 35/25 20 Jumping Pull Ups 400M Run Cash Out

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