CrossFit 585 | Workout Of The Day

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12.4.17

Monday A: every 3 minutes on the minute 5-4-3-2-1 (increasing weight) Clean and jerks   B: “Grace” 30 clean and jerks for time 135/95 C: 12min AMRAP 500m row 50 double unders

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12.2.17

SATURDAY A: 10 min Thruster Ladder 35# x 10 45# x 10 65# x 10 85# x 10 95# x 10 Etc…. B: Buy in 5 Rope climbs Then 21-15-9 Cal row Burpee over rower Toes 2 Bar Buy out 5 rope climbs  

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12.1.17

FRIDAY METHOD & SPORT A1: 15 min work to heavy Power Snatch and Squat snatch A2: 3 sets of 1 Snatch balance A3: 3 sets of 2 Snatch Pull   B: 15 Min EMOM METHOD M1 6-8 DB power snatches M2: Pushups on Dumbbells   SPORT M1: 6-8 DB squat snatch 50/35 M2: 6-8 Man […]

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11.30.17

THURSDAY A: 20 min Mobilty WOD   B: METHOD 60 DB weighted box step ups 50 wall ball shots 40 box jump or additional weighted step ups 30 DB deadlifts 20 DB power cleans 10 DB front squats   SPORT: 60 alternating pistols 50 wall ball shots 20/14 40 box jumps 24/20 30 deadlifts 185/125 […]

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11.29.17

A: Hand stand complex for 3 rounds 1 HS walk around the box in each direction 3 wall walks 1 min HS hold on wall   B: 12 min AMRAP 4 Strict Hand stand pushups 8 Toes 2 Bar 12 KB snatches

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11.28.17

TUESDAY A: 5-4-3-2-1 Front squat   B: 21-18-15-12-9-6-3 Double KB front squat American KB swing 1.5/1

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11.27.17

MONDAY Method and Sport A: 20 min 5 rounds 5 Deadlifts 3 strict pull ups   B: 5 rounds for time 7 Sand bag lift 14 box jump 21 Air squats

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Saturday 11.25.17

METHOD & SPORT In Teams of 3 (35 min cap) 1-2-3-4-5——-20 Deadlift 225/175 Benchpress 185/135 Clean 135/95 Burpees

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Friday 11.24.17

METHOD & SPORT A. 4 Rounds of for time 8 burpees 25 ft Over head walking lunge (down) 8 pull ups 25 ft overhead walking lunge (Back) (can use plate, or Single arm DB)   B. Every 4 minutes for 20 minutes: 12 T2B 15 Deadlifts (135/95) 18 cal row

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