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CrossFit 580 • CrossFit & Fitness in Livermore California

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strength and conditioning livermore

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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FRIDAY WOD 4/17/15

  CrossFit WOD DYNAMIC WARM UP Coach Choice Skill: Clean STRENGTH 3 Sets  High Hang Clean (High Thigh, Power Position) + Hang Clean (Below Knee) + Clean @ 70% (Use this as a warm up for next portion.  Focus on body position and timing) 4 sets of 1 cleans (singles) @ 90%  1RM *15-
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WEDNESDAY WOD 4/15/15

  CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility Bodyweight Warm Up Burgener Warm Up/Skill Transfer Skill: 3 Pos Snatch STRENGTH Oly work: Snatch(advanced)/Power Snatch (beginner, Novice) 3 sets of High Hang Snatch (Power Position 1) + Hang Snatch (Below Knee Position 2)
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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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MONDAY WOD 4/13/15

    CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up Skill: 2 Handed KB Clean, KB Snatch STRENGTH Every 90 seconds for 5 sets complete: 2 High Bar Back Squats @ 80% of 1 RM METCON AMRAP 12 Mins: 2 Two Handed Kettlebell Cleans (Full Clean) (M-53#/ F-45#) 2
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THURSDAY 4/9/15

CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility Bodyweight Warm Up STRENGTH Every 90 Secs for 5 sets complete: 3 Deadlifts @  75% of 1RM (focus on body mechanics not on speed!) METCON Every 90 Secs for 15 Mins complete: 100M Farmers Walk  (M-53# (each hand) W-35#) 10 Deadlifts
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MONDAY WOD 4/6/15

    CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility Bodyweight Warm Up STRENGTH Every 90 seconds for 5 sets complete: 2 High Bar Back Squats @ 80% 1RM (We will be testing new 1RM’s very soon, as we come to the end of this volume phase/ squat cycle. If you have f
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MONDAY WOD 3/30/15

| Kyle Open WOD 15.5   CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility Bodyweight Warm up STRENGTH Every Min for 6 sets: 2 High Bar Back Squats (@ 80% 1RM) METCON A. 4 Rounds for time: 25 Wall Balls (20#/14#) 400m run w/Wall ball 15 Box Jumps (24″/20″) *17 mi
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FRIDAY WOD 3/27/15

CrossFit WOD DYNAMIC WARM UP Run 80om Mobility Bodyweight Warm Up Olympic Warm Up/ 3 POS Clean on Coach Count STRENGTH Oly work: Clean (advanced)/Power (beginner, Novice) 3 Sets of 2 reps @ 75% 3 Sets of 1 rep @ 80% (work on Technique, no touch and go.  reset each rep) 17 Min Cap METC
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FRIDAY WOD 3/20/15

Coach Christina: Farmer Carry Relay CrossFit WOD DYNAMIC WARM UP Mobility Barbell Burgener Warm Up Skill Transfer Exercises: 3x Snatch Balance 3x OHS 3x POS 1 Snatch 3x POS 2 Snatch STRENGTH Oly Work Every 90 Seconds for 5 sets Complete: 1 Power Snatch + 1 Hang Snatch (2nd Position Be
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