7/3/2012

7/3

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

Foundations/Beginner Session at 5.30pm North

Wens Hours 8,9,10am at both gyms

Gen WOD
50 KB Swings
Run 800 M
50 Nasties
Run 800 M
25 KB Swings
25 Nasties
Run 400 M

AAB
10 Hip Pops (snatch grip)
10 Mid thigh hip pops
10 Knee hip pops
10 Full hip pops
**If successful,
Repeat w weighted bar
**If successful,
Repeat w heavier weight
**Do not add weight unless athlete is able to bring hips out to brush bar.  AKA....ask a trainer

Snatch work
7 reps at 50%
7 reps at 65%
7 reps at 75%
3 reps at 80%
2 reps at 85%
2 @90
4 pulls min at 90%+

AAB wod
2rds
25 OH Squats
25 GHD's
25 JOB's (jump over the box)
135/95