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CrossFit 580 • CrossFit & Fitness in Livermore California

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strength and conditioning

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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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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SATURDAY WOD 4/25/15

CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH   Every 90 Seconds for 5 sets; 5 High Bar Back Squats @ 70% of 1RM (you will have noticed we backed off the % as we are coming to the end of this squat cycle and volume phase. Monday you will be setting a 1RM High Bar Back Squat follo
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