CrossFit 585 | Workout Of The Day

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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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4/4/4 Mix Modal Aerobic

Tues 11.27.12  Work at a continuous pace… aka can’t hold a conversation pace 4 min Single Arm KB Snatch 6/arm @ 35/25 lb 3 Ring Dips 9 Air Squats + rest 4 min + 4 min 3 Hang Power Clean Push Jerk @ 95/65lb 25 Double Unders + rest 4 min + 4 min + […]

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Single Leg/ Pull Test

Mon 11.26.12 5 Sets to find: DB Split Squat @ 30X0, 6 reps/leg -rest 2 min COVP (chin over vertical plane) 1.    1 RM Wtd Pull Up or… 2.    3 Bodyweight Pull Ups @ 30X0 or… 3.    1 Bodyweight Pull Up @ 30X0 + 1 attempt at Max Rep Pull Ups + 5 Min AMRAP […]

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