9/25/2012

9/25

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 5.30 pm North

Gen WOD
WOD 1
800 M Run
Rest 3 min
800 M Run

then

10 min AMRP
30 Power cleans
raise weight
30 Power cleans
raise weight
AMRP Power cleans w time left on clock
A) 95/65, 135/85,165/105
B) 75/55, 115/75, 135/95
C) 65/35, 95/55, 115/75

AAB
Warmup (begins at start of class- not 15 min into it)
Snatch Pop drills w increasing weight
Snatch Balance Drills w increasing weight
Hi Hang Drop Drills w increasing weight

WOD
10 min AMRP
30 reps 75/45 Snatch
30 reps 135/75 Snatch
30 reps 165/100 Snatch
30 reps 210/120 Snatch