6/27/2012

6/27

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

Gen WOD
Run 800 M
then, 5rds of the following
10 Front Squats
30 Commando
rest 30 seconds
then,
Run 800M

AAB
Warmup (fist 15 min of class)
Split Stance Shoulder press @roughly 60%
2-2-2
Split/Regular jerk landing drills (add hip pop if needed--no jumping)

Jerk (20-25 min)
1-1-1-1-1-1
@85%+...emphasis on the "+"

then


Weighted Good Mornings (10-15 min)
Find 5 rep max (use chains or rings as safety net)

then
6rds
3 Front Squats 185/110
6 Bar Facing Burpees
Rest 30 sec