CrossFit 585 | Workout Of The Day

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Partner Workout

P1/P2 -P1 works while P2 rests -Any order/ any strategy For time: 100 Burpees 100 Wall Balls 100 Sit Ups 100 DL @ average bodyweight of P1/P2

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Complex – “Big Dawgs”

In 60 min build to a max 3 clean grip DL 3 power clean 3 hang squat clean 3 push press 3 thruster (no rest b/t reps or exercises)

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Aerobic Power 10/5

10 min @ 80% effort – continuous movement Run 200m Bear Crawl 50 ft Walking Lunges 25 ft ( door to bjj mats) + rest 5 min + 10 min @ 80% effort Row 200m 5 Burpees – advanced do 10 reps 5 TTB – advanced do 10 reps + rest 5 min + 10 […]

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Strength – UB Push/LB SL Push

  4 Sets Press. Push Press. Push Jerk  1.2.3 -rest 90 sec -all Shoulder Presses TOUGH Barbell Forward Lunges 6 Reps per leg non alternating -rest 90 sec

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Tester

5 Rounds for time: 10 DL (225/ 185) 15 Bar Jumps 20 Push Ups

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On the minute for 10 min: 3 TnG Squat Snatch @ 65% RM + 10 min @ 85% effort: 45 sec each station: Airdyne -15 sec transition Double Unders -15 sec transition Bear Crawl – door to mats -15 sec transition Push Press (75/45) -15 sec transition

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5 Rounds for time: Run 400m 10 Power Clean (155/100) Keep in mind that this Sunday (Sept. 16), Flower City CrossFit and 585 are hosting TriathaWOD 2. As such, our regularly scheduled Sunday class is cancelled, but we hope you can make it out to cheer on your fellow gym people and also meet some […]

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4 Sets Shoulder Press @ 11X1 3-4 reps Rest 90 sec + 4 Sets Barbell Reverse Lunges @ 30X1 6per leg -no alternating, add wt per set Rest 90 sec

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Aerobic – DBU based

5 Rounds for time: 30 Double Unders 10 Jumping Split Squats 30 Double Unders 10 Cal Row 30 Double Unders 10 Burpees

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