TUESDAY WOD September 1, 2015


TUESDAY WOD September 1, 2015

Saturday 9-19-15 @ CrossFit 580 Livermore, CA. Click here to register.
CrossFit WOD

Workout of the Day
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)
*Coach Led 3 Position Clean Warm Up
*Tall Clean Drills

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean
*use approximately 75% of your 1-RM Power Clean.

Every time the barbell hits the floor, perform 5 Push-Ups
*(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)



CrossFit WOD

Workout of the Day
Three sets of:
Romanian Barbell Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 12-15 reps @ 2011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Russian Swings
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar



BootCamp WOD

Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.


Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press

*Compare to 8/24/15