CrossFit 585 | Workout Of The Day

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CP CL/Jerk + Lactic P

Wed 12.12.12 Clean and Jerk – On the minute for 12 min: Starting @ 135# complete 2 reps EMOM. Each minute add 10# Start at moderate weight + 4 Sets AFAP 20 sec Air Squats 20 sec  Push Up Burpees 20 sec bounding Box Jumps –rest 3 min Check the above picture and more at http://instagram.com/novascjj/

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CP DL/Ring Dip

Tues 12.12.12 5 Sets DL @ 21X1 6-5-4-3-2 -rest 1 min Wt’d Ring Dips @ 30X0 3-3-3-3-3 -Rest 2 min

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MAP 5/5 x 4

Mon 12.10.12 5 Min @ 80-85% effort: 5 Kipping Pull Ups 5 Push Up Burpees 10 Box Jumps 24/18” step down -rest 5 min 5 Min 10 Thrusters 45/35# 30 Double Unders -rest 5 min 5 min 7 KBS 55/35# 7 TTB

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“Saturday Gone Bad”

Sat 12.08.12 3 Rds. 1 Min Wallballs 1 Min K2E 1 Min Push Press (75/55) 1 Min Row for cals 1 Min mystery movement   Done in pairs of two. P1 will do 1 minute of work, P2 rests, then switch.

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LB Pull + UB Pull

  Fri 12.07.12  Snatch Deadlift Build to a tough single in 10 min – not a 1rm + 21-15-9 DL @65% of 1rm Strict Pull Ups

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“Rahoi”

Thursday 12.6.12 Complete as many rounds as possible in 12 minutes of: 12 Box Jump 24/18” 6 Thruster 95/65lb 6 Bar-facing burpees A note from Kevin Parker on the workout: While we were at the academy our class adopted an FBI agent killed in the line of duty and on behalf of his family requested […]

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2010 Open

Wed 12.5.12  10 min amrap: 15 power snatch 75# 30 double unders

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OH CP + 2K aerobic

Tues 12.4.12  Jerk from rack 1-1-1-1-1-1 -rest 2 min btw sets + Row 2k @ 85% effort – no all outs

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Single Leg LB Push/ UB Push endurance + Core

Mon 12.3.12 5 Sets Barbell Forward Lunges 4-5/per leg -rest 30 sec Unbroken Push Ups 10-20 @ 10X1 -rest 2 min * Add wt per set for Lunges * Pick a Push Up amount and stick with it + 3 Sets 1 min Hollow Body Holds -rest 1 min

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