11/10/2016

11/10

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

5 min AMRP
1 Squat Clean
2 Front Rack Lunges

rest 3

5 min CAP
75 WB

rest 3

5 min AMRP
3 KB Swings
3 BJ
3 Burpees
6 KB
6 BJ
3 Burpees
9 KB Swings
9 BJ
3 Bupees
12.....

AAB

5 sets of
Pausing at Thi Snatch Hi Pull
Snatch Hi Pull

5 sets of
Pausing at Thi Squat Snatch
Squat Snatch

Snatch
1-1-1-1-1-1-1@80,85,90,93,95,97,?

28 min Emom
Min 1: Run 200
Min 2: 3 Snatch @ 80
Min 3: Run 200
Min 4:10 Unbroken C2B
if unable to do min of 30, 1 C2B, 1 Pullup for 5 sets

11/9/2016

11/9

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

Shoulder Press
5-5-3-3-3@80,83,87,90,90

Push Press
8-8-6-6-4@70,75,80,80,85

3rds
21 Deads
15 HPC
9 Jerks
Run 400
A)135/95, B)115/75, C)95/55

AAB
Shoulder Work

Ev 40 sec for 8rds
1 P Clean and hold at catch - Pausing Jerk
*no re dipping after catch of clean
1 P Clean and Jerk @70

50 WB
10 Sq Clean 185/125
50 GHD
10 Sq Clean
50 WB

11/8/2016

11/8

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

Back Squats
8 sets of 3@70 - rest 1 min between

20 min AMRP
10 Pullups
10 Front Squats / OH Squats
10 Box Overs
95/65 , rx+ OH squats

AAB
Back Squats

30 MU for time

7 Min AMRP
3,6,9,12,......
C and J 135/95
Box Jumps

11/6/2016

11/6

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

8 min AMRO
Run A)800,B)600, C)400
10 HSPU/15 Pushups
10 KB Swings 55/35 - RX+ 70/55

6 Min AMRP
5 Thrusters 95/65
5 HPC

AAB
10 min AMRp
As many Strict PU
and Strict HSPU possible
keep number even

30 min EMoM
5 Squat Clean @ 50% max
15 Burpees
15 T2B
*if failed, drop reps by 3 and continue

11/5/2016

11/5

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

Emom 10
1 Dead
1 Dead Hi Pop
1 Clean @ 70

Team Wod
3rds
Run a total of 1200M split anyway
20 Power Cleans
20 Weighted Lunges
A)135/95, B)115/75, C)95/55

AAB
8 sets of Hi Hang Squat clean @60
8 sets of 4 sec Rise Squat Clean @60
6 Squat Cleans @ 80-90 *speed to bottom

15 min AMRP
20 Cal Row
15 Power cleans 135/95
10 MU
*if MU is <5 5="" mu="" p="">RX+ for 10

11/4/2016

11/4

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

Front Squats
10-10-8-8-6@70,72,75,77,80


The Mix
100 DU
80 Squats
60 DU
40 Box Jumps
40 Burpees

AAB
F Squats
*if F Squat is over 8, then lower by
10% and 2 reps per set and perform Squat Clean

3rds
3 sets of
Hanging Hi Pull
+
Hanging P Snatch

and

Max Strict HSPU w 45
+
Max Kipping(stay on wall)
-if unable to use 45 then do wo

the mix

11/2/2016

11/2

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

Emom for 12 min
Evens: 10 Hanging Hi Pulls
A)165/115, B)135/95, C)115/65
Odds: 20 sec HS Hold /OH KB hold

15 min AMRP
Run 800
then,
20 KB Swings
40 Situps
60 DU
RX+ 70/55

AAB
100 ft HS Walks
+
5 sets of 3 Ring Hi Pops
(reach w toes to Face height and keep straight lines)

5 rds
Either
4 R Climb Bite and Hold for 3 sec
or
R Climb Lean Back and Bite to Standing
(trying not to use arms at all)
and....
4 Snatch Grip Deads to Shrug - 3 sec rise

15 min AMRP
30 G2OH 75/55
30 Thrusters
30 BJ