1/4/2014

1/4/2014

CrossFit 540: 8,12,1

CrossFit 540 South: 12,1

At 2 pm we will have a skill session covering Butterfly Pullups and Muscle Up Progressions

WOD

Back Squat

10x2 @ 80%

Alt Between

Front Rack Lunges

3x8 AHAP

Hip Bridges

3x15 Heavier than the sets of 20 - unless those sets were broken

Glute Ham Raises / Leg Curls

3x10

Squat Clean Thrusters

3x4 @75% max

7 min AMRP

sets of 5,7,9

WB

Pullups

AAB alt

Pausing Jerk

8x1 @75% rest 45 sec

Banded Shoulder Press

8x3 @50% Pink/Purple

rest 45 sec

Bent Over Rows - underhand grip

3*8 AHAP

Strict HSPU

6 sets of Max reps - min of 6, use bands vs abmats for scaling

KB Lawnmower Pulls

3*10 each arm

10 min AMRP

1 Rope Climb

2 Clean and Jerks 185/125

4 Burpee BJ