CrossFit 585 | Workout Of The Day

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“Christine”

01.18.13 “Christine” 3 Rounds for time: 15 BW DL 21 Box Jumps 24/20” Row 500m

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FS/432 Max

01.17.13 4 Sets Front Squat @ 22X1 3 reps -rest 2 min then… 4 min max TGU 55/35 + 2 min rest + 3  min Max DBU + 1 min rest + 2 min max Sit Ups

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HPC

Tues 01.15.13 Hang Power Clean – work up to a 1RM in 5 sets (or 20 min) + For time: 30 Hang Power Cleans (70% of above 1RM) 50 Walking Lunges 1K Row

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Volume

Mon 01.12.13 For time: 100 wall balls 75 chin ups 50 wall balls 25 chin ups 50 sit ups 75 double unders 100 air squats or 75 wall balls 50 chin ups 35 wall balls 20 chin ups 35 sit ups 50 double unders or step ups 75 air squats

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Happy Friday ya’ll.

Fri 01.11.13 7 Rounds for time 10 KBS (1.5/1 pood) 8 TTB/K2E 6 Box Jumps (24/20) 4 CTB Chin-ups 2 Wall Walks then, rest 5 mins 300 Double Unders or 5 Min D.U. practice

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Muscle Endurance Mixer

Thurs 01.10.12 3 rounds for time: 20 Thrusters 55/25 15 Pull Ups Row 500m

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MAP 8/4 x 3

Wed 01.09.13 8 min @ 80-85% – consistent movement 2 Muscles Ups  (sub 5 Ring Dips or push ups) 10 Walking Lunges total 20 Double Unders –rest 4 min 8 min 5 GH Situps (Adv) Sit Ups 15 Air Squats 20 Double Unders –rest 4 min 8 min 5 Burpees 10 Hang Power Cleans 95/65 20 […]

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Squat Clean + LB CP

Tues 01.08.13 12 Min to work up to a single Heavy Squat Clean + Front Squat @ 20X1 5-4-3-2 –rest 2 min –add wt per set

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UB Press Endurance+ AL

Mon 01.07.13 3 Sets Shoulder Press. Push Press. Push Jerk 5.5.5 -rest 2 min + 3 Sets AFAP 7 Thrusters @ 95/65 Row 200m -Rest 5 min

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