10/1/2012

10/1/2012

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 at 5.30pm North

WOD
2rds
15 Power Cleans
Run 200 M
15 HPC
Run 800 M
then
25 Burpees
A)155/105
B)125/85
C)85/55

AAB
Warmup (very first 20 Min of class)
Snatch Drills/ Snatch Balance / Hi hang Snatch Drops

then

EMoM for 12m
2 snatches
then
EMoM for 12 Min
1 Cleans and Jerk (full Clean)
*try and set up a camera to record many of your movements.... perhaps in the warmup, and also the wod

AAB Two a Day
2 min max Bar MU
2 min max DU
2 Min max Rope Climbs
2 min max HSPU