12/22/2014

12/22

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

HOLIDAY HOURS

We are going to try and stick to our normal hours Mon and Tues this week.  Wens We will offer an 8 and a 9am session on Wens and Fri morning.  This could change if we get enough feedback.  Other than that, expect normal hours!

Back Squat
10 sets of 2 @ 75% max
rest 1 min

Deadlift 3rep max pulling off of 25lb plates
Find it

Alternate between the following sets

3 rds of each

Hip Bridges at roughly 50% clean max 20 reps

Banded Planks for 1 minute

Dimmel Deads @ 40% Deadlift max 20 reps

for the lungs...

5 min AMRP
10 Back Squats
10 Burpee Pullups
A)135/95
B)115/75
C)95/65

AAB alt

Back Squat

10 sets of 2 @ 75% max

rest 1 min

Snatch Grip Deadlift 3rep max pulling off of 25lb plates

Find it - swing by ytfs and have nathan hook you up with some straps

Alternate between the following sets

3 rds of each 

Hip Bridges at roughly 50% clean max 20 reps

Leg Curls 10 reps

Dimmel Deads @ 40% Deadlift max 20 reps

5 min AMRP

10 Back Squats

10 Burpee Pullups

135/95