10/5/2012

10/5

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

HOA'ers, check FB for weekend practice info.

WOD
Jerk
10 reps at Bar
10 reps at 30-40%
5 reps at 50-60%
Above should not take more than 10 min
2@ 80-90%
7x1@ 90%+
*to all the athletes that are tight in shoulders/elbows/wrists, come early to loosen up.  A tight body can doom a lift before the weight is even loaded

then,

Shred and Spin
50 S2OH
50 HPC
25 S2OH
25 HPC
100 DU 200 singles
A)75/55
B)65/45
C)55/35
*Bombed Weights = 3 Burpees (and yes that counted as a bomb)
AAB) 95/65
Intensity is the goal.  If the athlete cannot perform at least 15 reps unbroken, weight should be dropped.