CrossFit 585 | Workout Of The Day

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Monday 07.17.17

METHOD & SPORT A. 15 Minutes: Work up to a HEAVY 3 rep Squats   B. E2MOM for 12 Minutes: 5 Squats @ 75-85% Part A 10 T2B or V-Ups   METHOD C. 3 Rounds of: 300M Row 15 Thrusters 10 Pull Ups   SPORT C. “Jackie” 1000M Row 50 Thrusters 45/35 30 Pull Ups

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Saturday 07.15.17

METHOD A. 30 Minutes: Snatch Work   B. 15 Minutes of: Parking Lot Lap 10 Thrusters 20 R. KB Swings   SPORT A. 30 Minutes: Above Knee Hang Snatch + Below Knee Hang Snatch Snatch + OHS (3 Second Hold)   B. 15 Minutes of: Parking Lot Lap 5 Snatches 95/65 5 OHS 95/65

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Friday 07.14.17

METHOD (Partner WOD) A. “Cindy” B. 450 JRS + 120 AB Mat Sit Ups C. “Karen”   SPORT A. “Cindy”-ish B. “Annie” C. “Karen”-ish

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Thursday 07.13.17

METHOD & SPORT A. 5 Sets of: 1 Reverse Lunge per Leg + 1 Thruster for 5 reps   B. 4 Rounds of: 1 Minute Tall Kneel to Standing 1 Minute Rest   C. 3 Sets of: 12-15 Bulgarian Split Squats per Leg 1 Minute Plank Variation

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Wednesday 07.12.17

METHOD A. 7 Sets of: 3-5 Strict Chin Ups 5 Half Kneel or L-Sit Should Presses   B. 15 Minute EMOM: Minute 1: 10 DB Pull Overs Minute 2: 10 Push Ups Minute 3: 5 DB Step Ups per Leg   SPORT A. 7 Sets of: 3 Weighted Chin Ups 5 Strict HSPU’s or Deficit […]

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Tuesday 07.11.17

METHOD A. 30 Minutes: 2 Hang Power Cleans + 2 FS 2 BIG Box Jumps + 2 Overhead Toss per Side   B. 12 Minute AMRAP: 5 DB Reverse Lunges per Leg 7 DB Thrusters 9 A. KB Swings *30 Seconds Rest   SPORT A. 30 Minutes: Clean & Jerk   B. E2MOM for 12 […]

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Monday 07.10.17

METHOD A. 5 Sets of: (20 Minutes) 5-8 Deadlifts   B. 12 Minute AMRAP: 5 DL 7 Burpees 9 V-Ups *30 Seconds Rest   C. Tabata: 8 Rounds Box Toe Taps   SPORT A. 20 Minutes: Work up to a HEAVY 3 rep DL   B. E2MOM for 12 Minutes: 5 DL 275/185 5 Bar […]

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Saturday 07.08.17

METHOD A. Running Clock: 0:00 – 8:00 50 L-Sit DB Presses 8:00 – 16:00 25 DB Thrusters + 25 Box Jumps 16:00 – 24:00 25 Pull Ups + 25 Hand Release Push Ups 24:00 – 32:00 50 DB Power Snatches   SPORT A. Running Clock: 0:00 – 8:00 50 HSPU’s 8:00 – 16:00 30 Power […]

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Friday 07.07.17

METHOD A. 6 Rounds of: 10 Bench Presses 5 Strict Pull ups 15 Body Squats   SPORT A. 30-20-10 BW Bench Press Pull Ups Body Squats (60-40-20)   METHOD & SPORT B. 10 Minutes of: DB/KB Waiter Walks KB/DB Farmers Walks 5 Med Ball Rotational Throws per Side

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