6/5/2012

6/5

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

Box Squats
-before squatting try to be on time so that you can properly loosen up your hammys, hips and back.
This lift is almost completely wasted if we are too tight in our middle.  So come stretch out like a mother.

Team, hold yourself and your lifting partners accountable.  You spend a lot of time and money coming to our little box, so make it worth both of those commitments.  Remember when doing the box squat we want to keep the knees from rolling forward at all.  When you're spotting, tell your buddy that they rolled.  And if you get told you rolled onto the toes, fix it, stretch it, or drop the weight.  good times!

5 @70% (warmup) aka: move
3@80% (warmup)
2@85-90% (kinda warmup)
1@95%  work
1@95%+ work
1@95%+ work harder
1@95%+ dont stop working... even if you pr'd or failed
1@95%+ dont suck:)

AAB: Pushpress like %'s in between sets

she did the man weight ladies and gents...

Gen WOD
50 Thrusters
run 400
a 95/65
b 75/55
c 65/45

AAB
10 min AMRP
10 GHD's
5 Snatch grip Deadlifts
5 Snatch Hi pops (full range of motion-ground to face)
10 Snatches
1 Bar MU
*The deadlift ends at full hip ext (bar meets ab wall below pelvic bone)
*The Snatch Hi pop begins with a deadlift and only becomes something more once the deadlift ends
*The Snatch copies every bit of the other two movements before dropping under the bar
- if unable to do the correct movements, drop the weight or count the fails as reps