10/1/2016

10/1

CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,9,10

Have you signed up to help out with Wod War 4?  Please do ASAP!  We want to get t shirts ordered right away!

Push Press
5-5-3-3-1-1-1@80,83,87,90,93,93,95

Team Wod
4rds
35 Pullups/ C2B
45 G2OH 95/65
55 WB

9/30/2016

9/30

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

Back Squats
3-3-3-3-3@80,85,90,93,93+-
AAB: if level 9+, 5*6 @77

10 Min AMRP
Run 800, then
1-2-3-4-5, then begin at 1
Squat Cleans
Burpees
A)135/95, B)115/75, C)95/55

AAB
Back Squats

Snatch Balance
10@50% max snatch

Snatch
Slow to Fast
1-1-1-1-1-1@75-80
3 sec rise to MID thigh, then finish
1 Snatch

Snatch
1-1-1-1-1-1@85,88,93,97,?

7 min AMRP
if MU score is above level 5
3 Squat Cleans 155/105
5 MU
-if below lev 5
3 Squat Cleans
3 MU

9/28/2016

9/28

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

5rds
14 Box Jumps
12 Deads
10 Burpees
8 HSPU/ 12 Pushups
6 Pullups /C2B
4 Thrusters
A)135/95, B)115/75, C)95/55 AAB)185/125

AAB
T2B
Ev 30 Sec for 10 rds or as long as possible
10 Reps

then, Metcon

9/27/2016

9/27

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

Front Squats
10 sets of 2 @ 70 - rest 1 min between sets

4rds
20 sec of L Hangs

8 min AMRP
8 Clean and Jerks 95/65
12 WB

AAB
Front Squats
7 Strict Pullups between each set

4rds

20 ft HS Walks
*if able, turn at 10 ft and come back
** if able to make 20 ft, add a slight turn at 10ft mark
*** shoulder taps and 2-5 ft walks to wall if unable

1 set of the following ev 30 sec for 6 rds
Hi Hang Snatch Panda Pull (slight break at hips only)
Hi Hang Snatch @ 60-70

If MU score is less than 8,
2 sets of
4 Straight leg kip/ Hip pop swings
(bring pointed toes to face height bf kipping hips)
1 MU

if MU score is above,
Max Def Strict HSPU (45) followed by 8-12 kipping

9/26/2016

9/26

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

Bench
Find Max

then
5-5-5@70%

2rds
5 min AMRP
Run 400m,
then
40 KB Swings
Squats
rest 4 mins between

AAB
If endurance test is level 7 or below,
then 1 min on, 1 min off, for 4 mins
20/15 Cals Rowed
then,
1 min on, 1 min off, for 4 mins of
20 Burpees
recover,
then 8 EMoM of
Evens: 15 Cals Rowed,
Odds: Burpees
*if unsuccessful,
then afterwards
2rds
Row 800
Run 800

If E Test is above level 7,
Ev 30 sec for 8 min,
Snatch Hi Pull @ max

then
Gen Wod

9/24/2016

9/24

CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11

Hanging Snatch
8 min to find a max

then,

1-1-1-1-1@80%

Team Wod

75 WB
then
30 Clean and Jerks
30 Thrusters
30 Clean and Jerks
then
75 WB

AAB
- must start 5 min into class....

Hanging Snatch Hi Pull
+
Hanging Power Snatch
1-1-1-1@75 EMoM

8 min to find Power max

Hanging Snatch Hi Pull
+ Hanging Squat Snatch
1-1-1-1@75 EMoM

8 min to find Squat max

5rds
20 Cals Rowed
15 Ghd's
10 Def HSPU 45's

9/23/2016

9/23

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

800M Run for time

3rds
Run 400M
20 SDHP 95/65
15 Box Jumps

AAB
Max Unbroken C2B

5rds
2 Push Press @87
1 set of
1 Snatch Grip Halting Dead
1 Snatch Hi Pull
5 Ring Dips - Pausing at bottom and top of dip

5rds
5 Thrusters 135/95
10 KB Swings 70/55

9/22/2016

9/22

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

Back Squats
8-6-4-4-4@75,80,85,87,90

5rds
15 Pullups
25 Situps
35 Squats

AAB
Back Squats

Ev 30 sec for 5 mins
1 Power Clean @ 80-85

Max Kipping HSPU in 2 mins

7 min AMRP
30 G2OH 75/55
60 Situps

9/20/2016

9/20

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

EMoM
1 Power Clean
1 Squat Clean
AHAP - min of 70%

5 min AMRP
30 Front Squats
30 KB Swings 55/35
30 Box Overs
A)135/95, B)115/75, C)95/55

5 min AMRP
30 Box Overs
30 KB Swings
30 Front Squats

AAB
4rds
Ev 30 sec for 1:30 min
1 Squat clean @80-85
Rest 60 sec

6 min AMRP
2-4-6-8......
Box Over Burpees
BMU

3rds
15 OH Squats 95/65
15 KB Snatch 55/35

9/19/2016

9/19

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.3,5.30,6.30

18 min AMRP
5 Deads
7 Pullups
9 Bar Pushups (commando pushups)
A)155/105, B)135/85, C)115/65

AAB
100 ft HS Walks

5rds
10 Strict Pullups
5 Hanging Snatch Hi pulls
3 Strict Press @87

5rds
Row 20 Cals
20 T2B
rest 2 mins between

9/16/2016

9/16

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

25 min AMRP
2 Front Squats A)155/105, B)135/85, C)95/55, AAB)185/135
15 T2B
2 Front Squats
15 KB Swings 55/35, AAB 70/55
2 Front Squats
15 HSPU / 15 Pushups AAB-HSPU
2 Front Squats
30 DU  AAB - unbroken

9/15/2016

9/15

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

Ev 20 sec for 6 min
Alt between
Snatch Hi Pull - Pausing above knee
then, on next 20 sec
Snatch


10 min AMRP
4-8-12  , repeat sequence as rd 2
G2OH 95/95
Box Jumps

AAB

Max Strict HSPU

8 sets of
2 Snatch Hi Pulls
1 Squat Snatch - Hold catch for 2 sec and drop
1 Squat Snatch - Bounce out of catch

1 Mile Run for time

Max distance HS walk
*if over 80, then turn around at 40 and come back- on hands

9/14/2016

9/14

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

Front Squats
3-3-3-3-3@80,85,87,90,93

Tabata Style
8rds
20 sec of
WB,
rest 10 sec
20 sec of Pullups
rest 10 sec
*score total reps

AAB
Front Squats

10rds
2 Cleans TnG
@75
5 C2B Butterfly / Butterfly Pullups
3 Ring Dips riding Back ward Kip
3 Ring Dips riding Front Kip
OR
5 Weighted Ring Dips

7 min AMRP
15 WB
5 Cals Rowed

9/12/2016

9/12

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

3rds
Run 800M
20 Thrusters 95/65
20 T2B

AAB

10-9-8-7-6-5-4-3-2-1
Deads 255/165
1 Rope Climb after each set

rest 5

10-9-8-7-6-5-4-3-2-1
OH Squats 115/75
T2B

9/11/2016

9/11

CrossFit 540: 7,8,12,1
CrossFit 540 South: 8,12.30,1.30

6 min AMRP
4 P Cleans A)155/105, B)135/85, C)95/55
2 Squat Cleans
10 HSPU / 15 Pushups

Recover

30 P CleansA)115/75, B)95/65, c)65/35
20 Squat Cleans

AAB

100 ft HS Walks  - again
if you can do over 40 ft consistently, add zig zags

EMoM 8
1 Clean Hi Pull
1 Squat Clean
@80

Clean
1-1-1-1-1@90

21-18-15-12-9
HSPU
5 Clean between each set @ 185/125

9/10/2016

9/10

CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,9,10

Back Squats
8*3@70 rest 1 min between

15 min AMRP
8 Pullups
10 KB Snatches 55/35
*option of 12 one arm kb Swings
12 BJ

AAB
15 min AMRP
4 MU
8 KB Snatches 70/55
12 BJ

9/8/2016

9/8

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

EMoM 12
Evens: 10,8,or 6 Strict Pullups
Odds: 20 sec of Hollow Rocks

10 min AMRP
10 KB Swings
10/7 Ring Dips
20 DU

AAB
100 ft HS Walks

3rds
3 Clean Hi Pull @ 90
5 Pausing Jerks @ 65
Max effort DU in 30 sec

16.3
after time,
3 min to perform
20 burpees then,
as many T2B possible

9/7/2016

9/7

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

EMoM 8
2 Push Press @75
1 Jerk

4rds
Run 400
Rest 1 Min

30 Weighted lunges
A)135/95, B)115/75, C)95/55

AAB
10 min to find
Max Strict PU
Max Strict HSPU

Run 2 miles
Row 2 miles
*this is will be used to decide more individual based programming in future.

9/6/2016

9/6

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

3-3-3-3-3-3-3

Clean TnG

First 3 sets @ 80

Last 4 AHAP

AAB

Cleans

15.3

9/4/2016

9/4

CrossFit 540: 7,8
CrossFit 540 South: 8

PLEASE NOTE that we are only offering morning sessions today due to the holiday!

5rds
15 WB
15 Pullups
3 Front Squats
3 Jerks
A)165/115, B)145/95, C)115/65 AAB)185/135
*rack is optional

9/3/2016

9/3

CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,9,10

Team Wod
6rds
Ev 5 mins
Run 400M
3rds
5 Power Cleans
5 Bar Over Burpees
A)155/105, B)135/85, C)95/55
*Both Athletes run, but may split the reps
1st athlete in the door may begin solo

AAB
4rds
15 Strict Pullups
3 Muscle Snatches AHAP
3 Hi thi pause Squat Snatch at same weight
30 ft HS Walks
3 Muscle Snatches AHAP
3 Hi thi pause Squat Snatch at same weight

Row 800
Run 800

9/2/2016

9/2

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

Front Squat

5-10-8-5@60,70,75,85

10 min AMRP

10 Thrusters 95/65

10 KB Swings 55/35

10 T2B

AAB

F Squats from the ground

Alt Max rep MU between F Squats