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crossfit 580 livermore

MONDAY WOD 5/4/15

  CrossFit WOD DYNAMIC WARM UP 400m Run w/slam ball Mobility Bodyweight Warm Up/Movement Prep-Coach Choice SKILL: Snatch (Burgener Warm Up-Coach Led on counts of 3) STRENGTH EMOTM for 7 Mins: 3 Power Snatches + Overhead Squat  @ 70% of 1RM Snatch (warm up at about 55%-60% before
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SATURDAY WOD 5/2/15

CrossFit WOD DYNAMIC WARM UP Coach Choice PARTNER WOD Teams of 2 complete: “Eva” 5 Rounds: 800M Run 30 KB Swings  (American)  ( M-53#/W-70#) 30 Pull UPs One teammate will start the WOD, other teammate will complete 30 Mountain Climbers + 5 Burpees Once Mountain Climbers an
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FRIDAY WOD 4/24/15

  CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility Bodyweight Warm Up Olympic Barbell Warm Up-3 POS Clean Coach Led STRENGTH 3 Sets  High Hang Clean (High Thigh, Power Position) + Hang Clean (Below Knee) + Clean @ 0-60% (Focus on body position and timing) Every 90 seconds
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THURSDAY WOD 4/23/15

  CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility Bodyweight Warm Up STRENGTH Every 90 Secs for 5 sets complete: 5 Deadlifts @  70% of 1RM (focus on body mechanics not on speed!) METCON Buy in: Tabata Sit Ups *Rest is in Flexed position (half sit up) EMOTM for 10 mins comp
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WEDNESDAY WOD 4/22/15

  CrossFit WOD DYNAMIC WARM UP Run 800m Mobility Burgener Warm Up-Coach Led Skill Transfer Exercises: 3x Pressing Snatch Balance 3x OHS 3x POS 1 Snatch (Power POS) 3x POS 2 Snatch (Below Knee) STRENGTH Oly work: Snatch(advanced)/Power Snatch (beginner, Novice) 3 sets of High Hang
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1RM TEST WEEK-Starts Monday 4/27/15

You have been working hard with this current squat and volume cycle, dialing in your nutrition and making awesome strength and conditioning gains. You also just got your first few strict pull ups and many other “firsts”.  As we are approaching the end of this squat and vol
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TUESDAY WOD 4/21/15

  CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up STRENGTH Work to a Heavy Double Push Press in 15 Mins: METCON A. AMRAP 12 Mins: 12 Dumbbell Cleans (squat)  (M-35# W-25#) 4 Bar Muscle ups/CTB Bar Pull ups/Strict Pull ups 12 Ring Push Ups B. 4 Min Class Plank
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THURSDAY WOD 4/16/15

CrossFit WOD DYNAMIC WARM UP Run 800m Mobility Kettlebell Warm Up STRENGTH Every 90 Secs for 3 sets complete: 3 Deadlifts @  80% of 1RM (focus on body mechanics not on speed!) METCON Every 90 Secs for 15 Mins complete: 15 Russian KB Swings (53#/44#) 7 GHD Sit Ups (advanced)/ Intermedi
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TUESDAY WOD 4/14/15

  Out of the Cave Food Truck will be serving dinner today from 4:30pm-8pm. Come by for a great workout and meal, and get your food prep for the rest of the week!   CrossFit WOD DYNAMIC WARM UP Run 800m Mobility 3x: 10 wall balls, 10 GHD Sit Ups, 10 GHD Back Extensions, 10 St
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SUNDAY WOD 4/12/15 SPRINTS AND DECK OF CARDS!

  CrossFit WOD DYNAMIC WARM UP Coach Choice METCON 5 x 100M Sprints rest 30 seconds between sprints.  100% output 4 x 200 Sprints Rest 1 Min Between sprints 2 x 400M Sprints rest 90 seconds between Sprints     Boot Camp WOD TEAM WOD Teams of 2, 3 or 4 will each receive
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