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CrossFit 580 • CrossFit & Fitness in Livermore California

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FRIDAY WOD March 22, 2019

CrossFit WODPERFORMANCE “CrossFit Games Open Event 18.1” Complete as many rounds and reps as possible in 20 minutes of: 8 Toes-to-Bar 10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm) 14/12 Calorie Row Complete the prescribed calories on the rowing erg and in the
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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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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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