CrossFit 585 | Workout Of The Day

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11.8.17

Wednesday METHOD & SPORT A: 20 min Mobility WOD B: 7 min AMRAP 10 cal ski + 10 A. KB swing 1.5 /1 pood -5min rest 7min AMRAP 10 cal row + 10 T2B -5min rest 7min AMRAP 10 cal bike + 10 wall ball

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11.7.17

Tuesday Nov 7th A: 20 min Method: work to heavy complex of 1 power snatch + 1 hang snatch + 1 power snatch Sport: work to heaviest complex of 1 power snatch + 1 hang snatch + Squat snatch   B: “Ogar” 14 min AMRAP 3 Power snatch 135/85 1 muscle up, Strict C2B, or […]

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11.6.17

MONDAY A: 20 min Method: 5 sets of 3 cycles of 1 power clean + 1 front squat + 1 S2OH   Sport: 5 sets of 3 Touch and Go Clean and jerk   METHOD & SPORT B: 20 min Cap 800 meter run 20 DB thrusters 50/35# 1 Block lap 15 DB thruster 1 […]

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11.4.17

SATURDAY METHOD & SPORT A: 6 sets of Max Hand Stand Push Ups 1 rope climb between sets   B: “Megan” 21-15-9 Burpees American Kettle Bell Swings 2/1.5 pood Double Unders

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11.3.17

FRIDAY METHOD & SPORT A: 20 min Deadlift 5 sets of 5 reps at max weight   B: 20 min Strict pull up 5 sets of 5 reps (weighted optional)    

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11.2.17

Thursday METHOD & SPORT A: 20 min Mobility WOD   B: For Time (30 min cap) 50-35-20 Cal Row Cal Ski Cal Bike  

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11.1.17

WEDNESDAY METHOD & SPORT A: 5 working sets Bench Press 5-8 reps + 20 second dip hold (bottom or top)   B: 4 sets DB chest fly on ground Seated DB shoulder press   C: For Time 1 Mile assault bike 400 meter run 40 wall balls 20/14  

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Tuesday 10.31.17

METHOD & SPORT A: 25 Min Front Squats 10-8-6-4-2   METHOD B: 5 rounds for time 10 KB Squats 10 Burpees 10 Reverse Lunges   SPORT B: For time 30 Squat Cleans 155/105 30 Burpees 30 Pistols per leg

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Monday 10.30.17

METHOD & SPORT A1: 10 min work to heaviest 3 rep Hang power Snatch A2: 7 Min EMOM 3 rep Hang power snatch   B. For Time: 75 double unders (150 singles) 50 alternating DB snatches 50/35 50 DU (150 singles) 35 Alternating DB snatches 25 DU (75 singles) 20 Alternating DB Snatches

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