12/3/2014

12/3

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

TEAM!

We would love to have some feedback on how things are going at 540!  Good or Bad.  We want to continue to make this place better and provide you with a setting that adds positivity to your life.

At both North and South we have Comment Cards and LOCKED Comment Card Boxes to put them in.  Please, take the time to fill these out and let us know your two cents.  Thanks so much!

Bench Press
5 min to find max
Ev 90 sec for 4rds
3 reps @ 70% Wide Grip
then
3 reps @ 70% Close Grip
then
as many reps possible unbroken w reg grip

5rds
Sprint
5 Deads
4 Bar Over Burpees
A)225/155
B)205/125
C)165/105

Recover

Sets of
5,10,15,20,25,30
Nasties
Situps


AAB alt

 Banded Bench Press (Dynamic method-explode from bottom)
45% of max w purple bands
3 sets of 3 wide Grip
3 sets of 3 mid grip
3 sets of 3 Close grip
45sec to 1 min of rest between sets

8 reps close grip bench @ 70% max

Alternate sets of the following

3rds
5 rep max Shoulder press
3rds
8 reps Weighted Strict Pullups
3rds
12 reps bent over Rows (strict)
3rds
1 min Banded Plank Holds

AAB Two a day

Row 1000M
8 Pistols
Row 750M
12 Pistols
Row 500M
16 Pistols
Row 250M
20 Pistols