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crossfit 580 livermore

IMPORTANCE OF WORKING FROM THE HANG – CrossFit 580 Livermore

IMPORTANCE OF WORKING FROM THE HANG Importance of Working From the Hang Written by Gaje McDaniel courtesy of “CrossFit Invictus for CrossFit 580 Livermore” Any hang position in Olympic weightlifting – high hang, mid-hang, or low-hang – are all movements beneficial to devel
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TUESDAY WOD October 25, 2016

CrossFit WOD PERFORMANCE A. Every 3 minutes, for 18 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM Push Press. B. Three rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups Run 300 Meters CrossFit WOD FIT
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MONDAY WOD July 25, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 20 minutes (10 sets) of: Halting Clean Deadlift + Clean Pull + Power Clean + Clean Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull. Olympic Barbell Warm up-Coach Choice B.
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FRIDAY WOD July 22, 2016

  CrossFit WOD PERFORMANCE A. High Bar Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 2 reps @ 95% Rest 2 minutes between sets B. Complete as many rounds and reps as possible in 15 minutes of: Run 200 Me
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THURSDAY WOD July 21, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups Station 3 – 60 seconds of Hollow
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TUESDAY WOD July 19, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 12 minutes: 1 Power Clean + 1 Squat Clean Increase load, ascending Coach Led Barbell Warm Up-Clean B. Five rounds for time: Row 300 Meters 12 Front Squats (95/65 lbs) 12 Pull-Ups     CrossFit WOD FITNESS A. Three sets of: Si
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MONDAY WOD July 18, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Every 3 minutes, for 15 minutes (5 sets): Strict Overhead Press x 4-6 reps *Use heavy dumbbells or a barbell. Increase load. **Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility. B. Every 90 seconds, for 15
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SUNDAY WOD July 17, 2016

BootCamp WOD INTENSITY   Surprise WOD with Coach Tony Alfonso….don’t miss out!!:)
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SATURDAY WOD July 16, 2016

CrossFit WOD PERFORMANCE + FITNESS A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: 100 Meter Farmer’s Carry (32/24 kg kettlebells) 10 Jumping Air Squats 10 Jumping Split Lunges B. 12 Minutes of Partner-Assisted Quad and C
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FRIDAY WOD July 15, 2016

CrossFit WOD PERFORMANCE A. Front Squat Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep @ 90% Set 6: 1 rep @95% Set 7: 1 rep @101% Set 8: 1 rep @ 101+% Rest 2 minutes between sets B. Five rounds for time of: Row 250 Meters 15 Pull-Ups 15 Wall
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