11/1/2016

11/1

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 Squat
3-3-3-5-5-5@70,75,80,83,88,90?
* after each set 7-10 Strict PU

10 min AMRP
3-6-9
Clean and Jerk
Burpee
*after the 9 set, start over at 3 for new rd

AAB
Back Squats
if BS is over level 8,
Whichever is worse between endurance or Pullups
Either 5 sets of 1 Butterfly PU, 1 C2B Butterfly
or
Row 10 min @ 1.55/2.00 pace - every 2min hold 1.40/1.45 for 20 sec

7 min AMRP
5 Squat Cleans 225/155
25 T2B

rest 3

7 min AMRP
5 Squat Cleans
15 T2B

10/31/2016

10/31

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

Run 800M for time
rest
Run 400M for time
rest
Run 400M for time

3rds
20 WB
15 Pullups

AAB
Snatch Grip Hi Pull
1-1-1-1-1-1@90+
*after each set perform 10 Strict PU
and 7-10 Strict HSPU

Clean - Squat
10 min EMoM @ 83

15 min AMRP
4 MU
25 WB
50 DU

10/26/2016

10/26/2016

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

Housekeeping....
WW4 is almost upon us.  This is a big event for 540.  A lot of work and set up goes into it and we are so thankful for all of you that help.  That being said.... we have special hours going into this weekend.
Thurs: Rest Day
Fri: Set up day - We will get started around 8am.  If you are free and would like to help us out we will feed and drink you!  We will also have have volunteer/Judge meeting at 5pm Friday.  Please try and make it to that to get your shirt and to get a heads up on whats going on on Sat.
Sat: WW4!  7-6ish
Sun: Tear down at North, Open Gym at South during normal Sunday hours
Mon: beginning of a new 3 day cycle

Optimus Prime
3rds
Run 800M
15 Squat Snatches / 20 Squat Cleans
30 Pullups
A)135/95, B)115/75, C)95/55
*Partition reps as needed
**rx+ for Snatch

AAB
6 min AMRP
3-6-9-12
Hanging Clean to OH 95/65
GHD

7 min AMRP
8 C2B
8 OH Squat 95/65

80 Squats
60 Cal Row
40 Box Overs
20 OH Burpees

10/25/2016

10/25

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

8 sets of
2 Push Press @83
+ 1 Push Jerk + 1 Split Jerk

5 min AMRP
10 Front Rack Lunges
5 Jerks A)135/95, B)115/75, C)95/55
after rd 1 perform 1 Bar Over Burpee,
after rd 2 Perform 2 B.O.B... and so on
rest 2 min
repeat starting where you left off

AAB
Jerk
1-1-1-1-1@80-85
1-1-1-1-1@93,94,95,96,97

30 min Emom
1)Run 200
2)3 RC
3)1 Clean and Jerk @85

10/24/2016

10/24

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
7 sets of 3 @65 rest 1 min between
AAB-  from the ground

Helen
3rds
Run 400
21 KB Swings
12 Pullups

AAB
Front Squats

4rds
1) 7/5 MU
*if MU score is 9 or above, 5 rep Hanging Clean - no limbo cleans
2)3 sets of
Snatch Dead to above knee + Snatch Hi Pull
3) 2  Snatch @ 90
4)20-15 Strict HSPU

Helen

10/22/2016

10/22

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

Team Wod
25 min AMRP
5 G2OH
10 Deads A)115/75, B)95/55, C)75/35
15 T2B
AAB ) Teammates alt movements + 1 RC ev rd

10/21/2016

10/21/2016

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

Cindy
20 min AMRP
5 Pullups
10 Pushups
15 Squats

AAB

If you scored less than 9rds on 16.1...

25 min of
16.1

if you scored over 9rds

10 min of 16.1 @ double reps

then

7 min AMRP
1 Clean and Jerk 225/155
5/3 MU
10 Cal Row

10/20/2016

10/20

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

Back Squats

10-10-8-8-6@70,70,75,75,77

in between every set perform 10/7 Strict Pullups

5rds

Ev 3mins

Run 200M

7 Deads

5 Bar Over Burpees

3 Cleans

*score each rd for time

AAB

BackSquats

if over level 9,

4rds of 5 @ 65 w a 3 sec descent

followed by 400M Row @ 1.45/1.52 pace

rest 90 sec

5rds

1 Snatch Hi Pull

1 Power Snatch

1 Hi Pull

1 Squat Snatch @75-80

Hanging from bottom of ring dip, Pull heels to butt, and knees to chest 10 x

21-15-9

HPC 135/95

WB 

15/12/9

Cal Row 

Thrusters 95/65

12-9-6

OH Squat 95/65

Bar Over Burpees

10/18/2016

10/18

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

Clean Hi Pull @ 90% of max Clean
1-1-1-1-1-1

Clean
1-1-1-1-1@80
1-1-1-1-1@90

50 DU
50 Situps
10 Clean and Jerks
40
40
8
30
30
6
20
20
4
10
10
2 @A)115/75, B)95/55 C)65/35

AAB
HPC
+
Hanging Squat Clean
1-1-1-1-1-1 AHAP

Run 3 miles
@ 70%
at every mile
30 WB to 11 ft - unbroken if possible
***no stopping

10/17/2016

10/17

Front Squat

1-1-1-1-1-1-1@70,80,90,95,97,?,?

5 min AMRP

5 Front Squats

5 Ring Dips

A)135/95, B)115/75, C)95/55

5 min AMRP

400M Run buy in

then,

20 Front Rack Lunges

as many Squat jumps touching something OH possible

A)135/95, B)115/75, C)95/55

AAB

Front Squats

5rds

1) 10 Strict C2B Pullups

2) 2 Push Press @ 85 + 2 Push Jerks

-from ground

3) if squat clean is with in 15/10lbs of power Clean

hold PP weight in bottom of front squat for 25 sec

otherwise,

3b) Max Def HSPU in a min 45lb plates

12 min AMRP

12 ft HS walk

12 OH Squats 95/65

50 DU

10/16/2016

10/16

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

4rds
Run 800
15 Pullups
15 KB Swings
15 BJ

AAB

Snatch Hi Pulls
Ev 30 sec for 4 min @Max

Hanging Snatch
Ev 30 sec for 4 min @ 70

Hanging Snatch
1-1-1-1-1-1@85,85,85,87,90,90

15 min AMRP
5/3 MU
Run 100M
* if unable to do unbroken,
3-3/2-2, if unable to do that set,
7 anyway, / 5 anyway

10/14/2016

10/14

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

EMoM 10
Front Squat Holds @ 70%max
Clean bar, and hold for 15 sec, then dump wo standing

OR.....
if you were unable to make it in yesterday, you MUST perform the following before the fun looking metcon

3rds
Max Bench reps
followed by
Max PU

15 min AMRP
20 Situps
15 Deads
10 Cleans
5 Jerks
A)115/75, B)95/65, C)65/35

AAB
HS Walks 100ft
add half circle shape  (turning) if needed

15 min EMoM
1st min: 10 Med Ball GHD's
2nd min: 10 Strict HSPU
3rd min: 2 sets of
1 Pause below knee clean Hi Pull
1 Pause below knee clean
1 Clean @ 70

1-1-1-1-1-1@70-85
Clean and Jerk
Pause at the catch and then finish jerk wo readjusting feet

10 min AMRP
20 WB
10 HSPU
5 Cleans @ 185/125

10/6/2016

10/6

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

5rds
25 WB
7 Clean and Jerks
3 Squat Cleans
25 DU
A)115/75, B)95/55, C)65/35
AAB)135/95 and Squat Snatches

10/5/2016

10/5

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
10-10-8-8-6@70,70,75,75,77

21-15-9
Deads
BJ
A)225/155, B)185/135, C)155/105

Extra
Run 1200M for time

AAB
Front Squats

3rds
6 Dual KB Presses + 2 OH Squats
6 Hanging Snatch Hi Pulls
Row 200M - all out, then 5 MU
if C2B Score is less than 5
3*5 Butterfly / Butterfly C2B Pullups

21-15-9
Deads 275/185
BJ 30/24

10/5/2016

10/5

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
10-10-8-8-6@70,70,75,75,77

21-15-9
Deads
BJ
A)225/155, B)185/135, C)155/105

Extra
Run 1200M for time

AAB
Front Squats

3rds
6 Dual KB Presses + 2 OH Squats
6 Hanging Snatch Hi Pulls
Row 200M - all out, then 5 MU
if C2B Score is less than 5
3*5 Butterfly / Butterfly C2B Pullups

21-15-9
Deads 275/185
BJ 30/24

10/4/2016

10/4

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

Clean EMoM 8
1 Clean Shrug - Pausing ABOVE knee
1 Clean - Pausing ABOVE knee
1 Clean - slow to fast
60-80% pause a min of 3 inches above knee

Clean 80% max
Ev 30 sec for 3 min

8 min AMRP
Run 800
21-15-9-6-6-6.....
Thrusters  95/65
Burpees

AAB

100 ft of HS Walks
*add difficulty as needed
** must begin jerk work no later than 15min into class

Press Jerk
(Pressing bar to forehead height, jerk underneath
Without re dipping)
Ev 30 sec of 4 min @30-40%

Pausing Jerk
Ev 30 sec for 3 mins @ 75

Jerk
1-1-1-1-1@85

Metcon

10/2/2016

10/2

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

Back Rack Lunges
5 sets of 16@ 33%

12 min AMRP
45 DU
30 Situps
15

AAB
Ev 30 sec for 3 mins
Clean Pausing above knee

10 min AMRP
Strict Pullups
Strict HSPU
*Try to keep reps even

Then,
Metcon