CrossFit 585 | Workout Of The Day

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12.15.18

Saturday 15 The 12 days of Christmas 2 1 Burpee Pull up/ Muscle up 2 Pistols per leg 3 Med Ball Clean 4 Toes to Bar/ V-Ups 5 Burpees 6 Box jump Overs 7 Knee to Elbow 8 Air Squats 9 Handstand Push ups/ Push ups 10 Sit Ups 11 Wall Balls 12 Chest to […]

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12.14.18

Friday 14 A: 3 Rounds of Snatch transfer drills Building to heavier weight each round (can be taken from rack) -Behind head push press -Over head squat with bottom pause -Snatch Balance -Snatch   B: AMRAP 15 minutes 7 squat snatches 165/110 14 strict ring dips

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12.13.18

Thursday 13   A: 15 build to heaviest 5 rep Sumo DeadLift   B: 12 Min AMRAP 10 Sumo Deadlift 185/135 300 Meter Row

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12.12.18

Wednesday 12 A: In 4 sets of 8 Weighted Box step ups Per leg 24/20   B: 7 rounds for time of: 10 burpees 20 sit-ups

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12.11.18

Tuesday 11 18-15-12-9-6-3 Thrusters 75/55 Power snatches 75/55 Toes-to-Bars

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12.10.18

Monday 10 A: 3 sets of 3 Clean Pulls adding weight each set   B: 25 Minutes to work to heaviest (for quality) 1 Rep Clean and Jerk

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12.8.18

Saturday 8 “Twelve Days of Christmas” 95/65 (35 Min Cap) 1 Dead lift 2 Hang Power Clean 3 Front squats 4 Strict Press 5 Back Squat 6 Push Press 7 Thruster 8 Sq. Clean 9 Push Jerk 10 Power Snatch 11 Overhead Squat 12 Sumo Deadlift high pull

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12.7.18

Friday 7 A: Front Squat Heavy Set of 2   B: “Eikcaj” 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row

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12.6.18

Thursday 6 A: Gymnastics Shark 3 Rounds of 20 second   B: 20 min AMRAP 4 Hand Stand Push up 8 Box Jump 30/24 12 Kettle Bell Snatch

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