CrossFit 585 | Workout Of The Day

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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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AMRAP 12

Sat 12.1.12 AMRAP 12 min: 3 HSPU 7 KBS -55/35lb 9 Box Jumps 30/20”   Happy December Everyone!

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Hang Snatch/21-15-9

Friday 11.30.12 In 10 min build to a tough 2 Hang Squat Snatch + For time: 21-15-9 Power Snatch -95/65lb Bar Facing Burpees

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Your friend, Mr. Airdyne.

Thursday 11.29.12 AD Sprints @ 100% effort: 4 Sets 20 sec -rest 2 min btw sets + 2 Sets 40 sec -rest 2:30 btw sets + 2 Sets 60 sec -rest 3min btw sets

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Aerobic Mixer

Wed 11.28.12 for time: Row 250 m 15 hang squat clean – 115# 15 COVP pull ups Row 250 m 12 hang squat clean – 115# 15 COVP pull ups Row 250 m 9 hang squat clean – 115# 15 COVP pull ups Row 250 m

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