WEDNESDAY WOD December 9, 2015

8
Dec

WEDNESDAY WOD December 9, 2015

outofthecave

Out Of The Cave (Paleo and Zone Friendly) Food truck will be serving dinner at CrossFit 580 Livermore on WEDNESDAY  12/9/15   4:30pm-7:30pm. Come by for a great meal, workout and hang out with the CF580 community! Get your meal prep for the week!

CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

B.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
(add weight if that rep range is easily achievable)
Rest 60 seconds

B.
Three sets of:
Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes

 

BootCamp WOD
INTENSITY


A.
10 Min AMRAP
6 Goblet Squats AHAP
10 (5/5) DB or KB GTO (Ground to Overhead)
5 Seated Knee Tucks

B.
6 (3/3) Step Up + Back Lunge
5 DB or KB Thrusters
30 Singles or Doubles Jump Rope

C.
TABATA
(Coach Choice)