CrossFit 585 | Workout Of The Day

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5.11.18

Friday 11 3 rounds for time: 21 Wall balls 20/14 10 single arm DB hang clean and Jerk 50/35 14 cal row 10 single Arm DB hang clean and jerk 7 Thrusters 135#/95#

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5.10.18

  Thursday 10 A: 5 rounds Max Hand stand hold (90sec Cap) Max L-sit   B: 20 Min AMRAP 400 meter Run 6 Hang Cleans 185/135 1 Rope Climb

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5.9.18

Wednesday 9 A: 5 sets of 8-10 Back Squats (3 sec Pause on first 3 reps of each set)   B: E2MOM for 10 Min 10 Pistols or Single leg squat per leg   C: 10 Min AMRAP 10 Lunges 35/20# 10 Deadlifts

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5.8.18

Tuesday 8 A: 1 Mile Run for time   B: 30 Min EMOM M1: 30 sec Pull ups M2: 30 sec Sit Ups M3: 30 sec Air squats

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5.7.18

Monday 7 A: 4 sets 8-10 reps Over Head Strict Press     B: 3 Sets 10 Barbell Tricep Skull Crushers Max Push up 15 Bus Drivers *rest 2 Minutes     C: for time 50 Kb Swing 50 GHD sit ups

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5.5.18

Saturday A: 25 Min Snatch Work   B: 15 Min AMRAP 250 Meter Row 5 Clean 135/95 5 Jerk 135/95  

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5.4.18

Friday 4 Buy in: 400 Meter Run for time “Cindy” 20 Min AMRAP 5 pull ups 10 Push ups 15 Air Squats Buy out: 400 Meter run for time:  

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5.3.18

Thursday 3 A: 20 Minutes to build to heavy power clean/ squat Clean   B: 4 sets 10-15 Barbell Biceps Curls   C: 5 rounds for time 10 Burpees 10 Toes to Bar    

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5.2.18

Wednesday 2 Strongman ….with…a…. Partner? Farmers walk Parking lot lap 135/95 Sled Push Parking lot Lap 155/105 Tire Flip with partner or Alternating Partner Deadlifts

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