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CrossFit 580 • CrossFit & Fitness in Livermore California

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FIT 580

MONDAY WOD August 8, 2016

CrossFit WOD PERFORMANCE A. Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 4 reps @ 50-60% *Set 2 – 4 reps @ 60-65% *Set 3 – 3 reps @ 65-70% *Set 4 – 3 reps @ 70-75% *Set 5 – 2 reps @ 75-80% *Set 6 – 2 reps @ 80-85% *Set 7 – 1 rep @ 85-90% *Set 8 – Test 5-RM B. For time:
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SUNDAY WOD August 7, 2016

BootCamp WOD INTENSITY   “Dirty Dozen” A. AMRAP in 12 min. (With KB) 4 Windmills 8 Rack Squats 12 Snatches * Right side first, then switch to Left side. * Then do 8 Burpee Pull-Ups between rounds ……….Rest 2 minutes……… B. AMRAP in 12 min. One-Arm Racked/One-Arm Farmer’s Carry 50 m
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SATURDAY WOD August 6, 2016

CrossFit WOD PERFORMANCE + FITNESS   In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 100 Kettleb
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FRIDAY WOD August 5, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 24 minutes (12 sets): Push Press x 1 rep Build over the course of the 12 sets to today’s heavy single. B. For time: Row 1000 Meters 50 Shoulder to Overhead (115/75 lbs or 55% 1 RM Push Press) C. Two or Three sets, not for time, of: Bent
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THURSDAY WOD August 4, 2016

  CrossFit WOD PERFORMANCE A. Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Note times for each set, and add them for total working time. B. Hawaiian Squatsx 8-10 reps per side Hollow Body Hold/Rocks x 45-60 seconds  
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WEDNESDAY WOD August 3, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 10 Burpee Box Jump-Overs (24″/20″) Station 2 – 10 Hang Power Cleans (135/95 lbs) Station 3 – 10 Strict Handstand Push-Ups Station 4 – 10 Overhead Reverse Lunges (135/95 lbs) B. Three set
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TUESDAY WOD August 2, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 24 minutes (12 sets): Power Clean + Split Jerk Build over the course of the 12 sets to today’s heavy. B. Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats Complete each set as quickly as possible and note t
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SATURDAY WOD July 30, 2016

CrossFit WOD PERFORMANCE + FITNESS   In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell or Barbell Ground to Overhead 10 Chest-to-Bar Pull-Ups 200 Meter Sprint
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FRIDAY WOD July 29, 2016

  CrossFit WOD PERFORMANCE A. 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 – 1 rep @ 101+% OPTIONAL – 1 rep @ 103-105% Rest 2-3 minutes between sets B. Complete rounds of 21, 15 and 9 reps of: 135/9
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THURSDAY WOD July 28, 2016

  CrossFit WOD PERFORMANCE A. Every 2 minutes, for 20 minutes (10 sets): Split Jerk x 1 rep Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics.   B. Complete as many rounds and reps as possible in 12 m
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