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CrossFit 580 • CrossFit & Fitness in Livermore California

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fitness

THURSDAY WOD March 21, 2019

CrossFit WODPERFORMANCE + FITNESS Five rounds for time of: 400 Meter Run 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″ – step-down from top) 10 Dumbbell Renegade Rows (55/35 lbs) (Push-Up, Row Left, Push-Up, Row Right = 1 rep)
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WEDNESDAY WOD March 20, 2019

CrossFit WODPERFORMANCE A. Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps @ 21X1 Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. B. C
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TUESDAY WOD March 19, 2019

CrossFit WODPERFORMANCE A. Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% Rest 3 minutes between sets. B. Five sets for max calories/reps of: 30 seconds of AD Pro Bike (or rowing) 30 seconds of Thruster
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MONDAY WOD March 18, 2019

CrossFit WODPERFORMANCE A. Every 2:30, for 15 minutes (6 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Suggested loading per set (by %): 70, 75, 80, 85, 88, 90 B. Every 10 minutes, for 20 minutes (2 sets) for times: 1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (1
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SATURDAY WOD March 16, 2019

CrossFit + BootCamp In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups 10 Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must run 400 meters
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TUESDAY WOD March 12, 2019

CrossFit WODPERFORMANCE Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 30 Ring Dips Station 3 – 400 Meter Run Station 4 – 30 Toes to Bar Station 5 – 10 Renegade Rows (55/35 lbs) (Push-Up, Row Left, Push-Up, Row Right = 1 rep) CrossFit WODFI
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MONDAY WOD March 11, 2019

CrossFit WODPERFORMANCE A. Back Squat *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 rep *Set 4 – 5 reps *Set 5 – 3 reps *Set 6 – 1 rep Rest 2-3 minutes between sets. Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4,
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SATURDAY WOD March 9, 2019

CrossFit WODPERFORMANCE For time: 800 Meter Run immediately followed by… Three rounds of: 10 Hang Power Cleans (135/95 lbs) 10 Shoulder to Overhead (135/95 lbs) 10 Burpee Box Jump-Overs (24″/20″) immediately followed by… 800 Meter Run CrossFit WODFITNESS For time: 800 Meter Run immedi
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FRIDAY WOD March 8, 2019

CrossFit WODPERFORMANCE Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 15 Thrusters (95/65 lbs) 30 Double-Unders 15 Toes to Bar 20/15 Calories of Rowing Note times for each set, and then add all four times to get a total time. Your goal will be lowest tot
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TUESDAY WOD March 5, 2019

CrossFit WODPERFORMANCE A. Back Squat *Set 1 – 5 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 80-85% *Set 4 – 5 reps @ 75-80% *Set 5 – 3 reps @ 80-85% *Set 6 – 1 rep @ 85-90% Rest 2-3 minutes between sets. B. Complete as many rounds and reps as possible in 12 minutes of: 4
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