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CrossFit 585 | Workout Of The Day

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12.22.18

Saturday 22   “Jingle Bell Rock” with Partner 20 Min AMRAP 2 Snatch 185 4 Muscle ups 8 Back Squat 16 Hand Stand Push Ups

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12.20.19

Thursday 20 7 sets of 3 Split Jerks

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12.19.18

Wednesday 19 Assault Bike Test: 10 Min Cap 100/75 Cals for time   Strogman Work: Farmer Carry Yoke Carry (Back/ Zercher) Sled Push/Drag

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12.18.18

Tuesday 18 24 Min EMOM M: 5 Sand Bag over Shoulder M2: 5 Strict Toes to bar M3: 15 Russian Twists

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12.17.18

Monday 17 For time: Row 800 meters Then, 10 rounds of the couplet: 10 Strict Press 75/55 10 single-leg squats or weighted Step ups Then, Row 800 meters

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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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