10/23/2012

10/23

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

Foundations at 5.30 pm North

WOD

The Filthy 50  (is this egotistical?;)

AAB

If you dont trust the bar path of this drill, check out this next vid

Does that look familiar?

Snatch Drills
Done in slo mo and steadily on to faster speeds
Heavy Snatch Pulls


Then
Amanda
9-7-5
MU
Snatches 135/95

If athlete doesnt have GS MU
double rep C2B Pullups

AAB Two a Day
Do the front squats from Sunday if you didnt do them then....