FRIDAY WOD October 9, 2015 CrossFit 580 Livermore Ca

8
Oct

FRIDAY WOD October 9, 2015 CrossFit 580 Livermore Ca

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

B.
Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 3 minutes

C.
In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (M-24″/W-20″)
10 Thrusters (M-75#/W-55 #)

 

CrosFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x Max Unbroken Reps @ 21X0
Rest 60 seconds
Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=NGghJxgKAjs[/youtube]
[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=qBBx4ARigQM[/youtube]

B.
In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Step-Overs
10 Thrusters