12/11/2014

12/11

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

10 min AMRP
3 Cleans
7 Pushups
10 Box Jumps
A)165/115
B)145/100
C)115/75

recover, then with the same weight used in wod

2 min of OH Holds
2 min of Front rack holds
2 min of Deadlift holds (double overhand grip)
2 min of wall sit holds (90 degrees)
2 min of plank holds

AAB
Banded Jerks (red for 200+, purple for 200-)
8 sets of 3 @ 50%

Bench Press
1 set of 8 Close Grip
75% of max -  add 5lbs from last week.  Note the weight and if you were succesfull in completing all 8 reps

alt between

Banded Strict Pullups
3*8
Bent Over Rows
3*10
Banded Planks
3, one minute holds

Two a Day
Row 1000M
15 MU for time

10 min AMRP
5 Squat Snatches
5 BF Burpees
10 Squat Snatches
10 BF Burpees
15
15
155/105