CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Tuesday, June 26, 2012

6/27/2012

6/27

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30



Gen WOD
Run 800 M
then, 5rds of the following
10 Front Squats
30 Commando
rest 30 seconds
then,
Run 800M

AAB
Warmup (fist 15 min of class)
Split Stance Shoulder press @roughly 60%
2-2-2
Split/Regular jerk landing drills (add hip pop if needed--no jumping)

Jerk (20-25 min)
1-1-1-1-1-1
@85%+...emphasis on the "+"

then


Weighted Good Mornings (10-15 min)
Find 5 rep max (use chains or rings as safety net)

then
6rds
3 Front Squats 185/110
6 Bar Facing Burpees
Rest 30 sec

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