CrossFit 585 | Workout Of The Day

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1.18.18

THURSDAY 18th   A: 5 sets of 3 reps Overhead Squat   B: “Nancy” 5 Rounds: RUN/BIKE/SKI/ROW 400 meters 15 over head squats 95/65

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1.17.18

WEDNESDAY 17th   10-9-8-7-6-5-4-3-2-1 Deadlift 1.5x body weight Bench Press body weight Pull ups

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1.16.18

TUESDAY 16th A: EMOM 10 M1: 15 Toes to bar M2: 15 Cal Row   B: 10 Min AMRAP 12 Power Cleans 135/85 3 Muscle ups

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1.15.18

Monday 8th A: 4 sets of 15 Front squats *3min rest between sets   B: METHOD 5 rounds 25 Penguin jumps 15 Hand raised push ups 30 sec inverted handstand hold   SPORT 12 Min AMRAP 50 double unders 5 deficit Hand stand Push ups (refer to last week)  

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1.13.18

SATURDAY 13th “16.1” 20 Min AMRAP 25 ft over head lunge 8 burpees 25 ft over head lunge 8 chest to bar pull ups

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1.12.18

FRIDAY   A: Every 90sec for 6 rounds Deadlift 1 rep every 90sec starting at 50% max Add 10% every round ending on or near max   B: 4 rounds 20 V-ups 1 min plank

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1.11.18

THURSDAY A: 15 min Work to heavy 3 rep hang power snatch   B: Partner WOD 10 min AMRAP 50 wall balls 30/20 50 cal ski   -3 minute rest-   10 min AMRAP 20 Hang power snatch 95/65 20 burpee over bar  

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1.10.18

WEDNESDAY METHOD: E4MOM 20 min 30 double unders/Penguin jumps 10 toes to bar 10 power cleans 10 front squats   SPORT: “16.2” E4MOM 25 toes to bar 50 double unders 15 squat cleans @135/95 25 toes to bar 50 double unders 13 squat cleans @185/115 25 toes to bar 50 double unders 11 squat cleans […]

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1.9.18

TUESDAY 9th A: 5 rounds for quality 50 double unders 5 deficit HSPU   B: 4 Rounds 7 DB push press 50/35 7 DB reverse lunge per leg X2 5 sand bag over shoulder

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