CrossFit 585 | Workout Of The Day

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Split Jerk/Lunge/Press

  10 Min of: Split Jerk Tech with Barbell – 5 reps per set + 5 Sets 5-7 Barbell Forward Lunges @ 20X1- same leg then switch -rest 90 sec 5-7 Seated DB OH Press @ 30X0 -rest 90 sec * add wt per set

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Deadlift/Pullup

On the minute for 20 min: Min one-5 DL @ 80-85% RM Min two – AMRAP strict pull up Alternate grip each set

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Saturday Mystery Workout

Team Workout TBA Also, if you guys are around stop by our booth at the Spokes and Ink fest. We’ll be there from noon to 4-ish. Come say hi!

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Aerobic Bases DBU Test

  10 min AMRAP 5 CTB Pull Ups 25 Double Unders 5 Burpees 25 Double Unders

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P. Snatch Intense + Gym/Aerobic

6 Sets Power Snatch 1.1 Rest 2 min- add wt per set – 10 sec btw reps + On the minute for 10 min of: 10 Burpees

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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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