10/8/2012

10/8

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

Box Squats
5@70%
3@80%
2@90%
burn through above quickly
1@95+
1@95+
1@95+
1@95+
1@95+

20 Deads
Run 200M
20 Jumping Deads
Run 200M
20 SDHP
Run 200M
A)95/65
B)75/55
C)65/45
*goal of wod is to teach full hip ext without early arm pull.

AAB
20 Power Snatches
Run 200
20 Split Snatch, alt
Run 200
20 Snatches
Run 200
115/75
*Although speed and intensity are encouraged, muscling the rep up without regard for technique is counter productive to prepping for comps.