11/10/2016

11/10

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

5 min AMRP
1 Squat Clean
2 Front Rack Lunges

rest 3

5 min CAP
75 WB

rest 3

5 min AMRP
3 KB Swings
3 BJ
3 Burpees
6 KB
6 BJ
3 Burpees
9 KB Swings
9 BJ
3 Bupees
12.....

AAB

5 sets of
Pausing at Thi Snatch Hi Pull
Snatch Hi Pull

5 sets of
Pausing at Thi Squat Snatch
Squat Snatch

Snatch
1-1-1-1-1-1-1@80,85,90,93,95,97,?

28 min Emom
Min 1: Run 200
Min 2: 3 Snatch @ 80
Min 3: Run 200
Min 4:10 Unbroken C2B
if unable to do min of 30, 1 C2B, 1 Pullup for 5 sets

11/9/2016

11/9

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

Shoulder Press
5-5-3-3-3@80,83,87,90,90

Push Press
8-8-6-6-4@70,75,80,80,85

3rds
21 Deads
15 HPC
9 Jerks
Run 400
A)135/95, B)115/75, C)95/55

AAB
Shoulder Work

Ev 40 sec for 8rds
1 P Clean and hold at catch - Pausing Jerk
*no re dipping after catch of clean
1 P Clean and Jerk @70

50 WB
10 Sq Clean 185/125
50 GHD
10 Sq Clean
50 WB

11/8/2016

11/8

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

Back Squats
8 sets of 3@70 - rest 1 min between

20 min AMRP
10 Pullups
10 Front Squats / OH Squats
10 Box Overs
95/65 , rx+ OH squats

AAB
Back Squats

30 MU for time

7 Min AMRP
3,6,9,12,......
C and J 135/95
Box Jumps

11/6/2016

11/6

CrossFit 540: 7,8,12,1
CrossFit 540 South: 8,12.30,1.30

8 min AMRO
Run A)800,B)600, C)400
10 HSPU/15 Pushups
10 KB Swings 55/35 - RX+ 70/55

6 Min AMRP
5 Thrusters 95/65
5 HPC

AAB
10 min AMRp
As many Strict PU
and Strict HSPU possible
keep number even

30 min EMoM
5 Squat Clean @ 50% max
15 Burpees
15 T2B
*if failed, drop reps by 3 and continue

11/5/2016

11/5

CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11

Emom 10
1 Dead
1 Dead Hi Pop
1 Clean @ 70

Team Wod
3rds
Run a total of 1200M split anyway
20 Power Cleans
20 Weighted Lunges
A)135/95, B)115/75, C)95/55

AAB
8 sets of Hi Hang Squat clean @60
8 sets of 4 sec Rise Squat Clean @60
6 Squat Cleans @ 80-90 *speed to bottom

15 min AMRP
20 Cal Row
15 Power cleans 135/95
10 MU
*if MU is <5 5="" mu="" p="">RX+ for 10

11/4/2016

11/4

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

Front Squats
10-10-8-8-6@70,72,75,77,80


The Mix
100 DU
80 Squats
60 DU
40 Box Jumps
40 Burpees

AAB
F Squats
*if F Squat is over 8, then lower by
10% and 2 reps per set and perform Squat Clean

3rds
3 sets of
Hanging Hi Pull
+
Hanging P Snatch

and

Max Strict HSPU w 45
+
Max Kipping(stay on wall)
-if unable to use 45 then do wo

the mix

11/2/2016

11/2

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

Emom for 12 min
Evens: 10 Hanging Hi Pulls
A)165/115, B)135/95, C)115/65
Odds: 20 sec HS Hold /OH KB hold

15 min AMRP
Run 800
then,
20 KB Swings
40 Situps
60 DU
RX+ 70/55

AAB
100 ft HS Walks
+
5 sets of 3 Ring Hi Pops
(reach w toes to Face height and keep straight lines)

5 rds
Either
4 R Climb Bite and Hold for 3 sec
or
R Climb Lean Back and Bite to Standing
(trying not to use arms at all)
and....
4 Snatch Grip Deads to Shrug - 3 sec rise

15 min AMRP
30 G2OH 75/55
30 Thrusters
30 BJ

11/1/2016

11/1

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

Back Squat
3-3-3-5-5-5@70,75,80,83,88,90?
* after each set 7-10 Strict PU

10 min AMRP
3-6-9
Clean and Jerk
Burpee
*after the 9 set, start over at 3 for new rd

AAB
Back Squats
if BS is over level 8,
Whichever is worse between endurance or Pullups
Either 5 sets of 1 Butterfly PU, 1 C2B Butterfly
or
Row 10 min @ 1.55/2.00 pace - every 2min hold 1.40/1.45 for 20 sec

7 min AMRP
5 Squat Cleans 225/155
25 T2B

rest 3

7 min AMRP
5 Squat Cleans
15 T2B

10/31/2016

10/31

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

Run 800M for time
rest
Run 400M for time
rest
Run 400M for time

3rds
20 WB
15 Pullups

AAB
Snatch Grip Hi Pull
1-1-1-1-1-1@90+
*after each set perform 10 Strict PU
and 7-10 Strict HSPU

Clean - Squat
10 min EMoM @ 83

15 min AMRP
4 MU
25 WB
50 DU

10/26/2016

10/26/2016

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

Housekeeping....
WW4 is almost upon us.  This is a big event for 540.  A lot of work and set up goes into it and we are so thankful for all of you that help.  That being said.... we have special hours going into this weekend.
Thurs: Rest Day
Fri: Set up day - We will get started around 8am.  If you are free and would like to help us out we will feed and drink you!  We will also have have volunteer/Judge meeting at 5pm Friday.  Please try and make it to that to get your shirt and to get a heads up on whats going on on Sat.
Sat: WW4!  7-6ish
Sun: Tear down at North, Open Gym at South during normal Sunday hours
Mon: beginning of a new 3 day cycle

Optimus Prime
3rds
Run 800M
15 Squat Snatches / 20 Squat Cleans
30 Pullups
A)135/95, B)115/75, C)95/55
*Partition reps as needed
**rx+ for Snatch

AAB
6 min AMRP
3-6-9-12
Hanging Clean to OH 95/65
GHD

7 min AMRP
8 C2B
8 OH Squat 95/65

80 Squats
60 Cal Row
40 Box Overs
20 OH Burpees

10/25/2016

10/25

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

8 sets of
2 Push Press @83
+ 1 Push Jerk + 1 Split Jerk

5 min AMRP
10 Front Rack Lunges
5 Jerks A)135/95, B)115/75, C)95/55
after rd 1 perform 1 Bar Over Burpee,
after rd 2 Perform 2 B.O.B... and so on
rest 2 min
repeat starting where you left off

AAB
Jerk
1-1-1-1-1@80-85
1-1-1-1-1@93,94,95,96,97

30 min Emom
1)Run 200
2)3 RC
3)1 Clean and Jerk @85

10/24/2016

10/24

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

Front Squats
7 sets of 3 @65 rest 1 min between
AAB-  from the ground

Helen
3rds
Run 400
21 KB Swings
12 Pullups

AAB
Front Squats

4rds
1) 7/5 MU
*if MU score is 9 or above, 5 rep Hanging Clean - no limbo cleans
2)3 sets of
Snatch Dead to above knee + Snatch Hi Pull
3) 2  Snatch @ 90
4)20-15 Strict HSPU

Helen

10/22/2016

10/22

CrossFit 540:7,8,9,10
CrossFit 540 South: 8,9,10

Team Wod
25 min AMRP
5 G2OH
10 Deads A)115/75, B)95/55, C)75/35
15 T2B
AAB ) Teammates alt movements + 1 RC ev rd

10/21/2016

10/21/2016

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

Cindy
20 min AMRP
5 Pullups
10 Pushups
15 Squats

AAB

If you scored less than 9rds on 16.1...

25 min of
16.1

if you scored over 9rds

10 min of 16.1 @ double reps

then

7 min AMRP
1 Clean and Jerk 225/155
5/3 MU
10 Cal Row

10/20/2016

10/20

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

Back Squats

10-10-8-8-6@70,70,75,75,77

in between every set perform 10/7 Strict Pullups

5rds

Ev 3mins

Run 200M

7 Deads

5 Bar Over Burpees

3 Cleans

*score each rd for time

AAB

BackSquats

if over level 9,

4rds of 5 @ 65 w a 3 sec descent

followed by 400M Row @ 1.45/1.52 pace

rest 90 sec

5rds

1 Snatch Hi Pull

1 Power Snatch

1 Hi Pull

1 Squat Snatch @75-80

Hanging from bottom of ring dip, Pull heels to butt, and knees to chest 10 x

21-15-9

HPC 135/95

WB 

15/12/9

Cal Row 

Thrusters 95/65

12-9-6

OH Squat 95/65

Bar Over Burpees

10/18/2016

10/18

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

Clean Hi Pull @ 90% of max Clean
1-1-1-1-1-1

Clean
1-1-1-1-1@80
1-1-1-1-1@90

50 DU
50 Situps
10 Clean and Jerks
40
40
8
30
30
6
20
20
4
10
10
2 @A)115/75, B)95/55 C)65/35

AAB
HPC
+
Hanging Squat Clean
1-1-1-1-1-1 AHAP

Run 3 miles
@ 70%
at every mile
30 WB to 11 ft - unbroken if possible
***no stopping

10/17/2016

10/17

Front Squat

1-1-1-1-1-1-1@70,80,90,95,97,?,?

5 min AMRP

5 Front Squats

5 Ring Dips

A)135/95, B)115/75, C)95/55

5 min AMRP

400M Run buy in

then,

20 Front Rack Lunges

as many Squat jumps touching something OH possible

A)135/95, B)115/75, C)95/55

AAB

Front Squats

5rds

1) 10 Strict C2B Pullups

2) 2 Push Press @ 85 + 2 Push Jerks

-from ground

3) if squat clean is with in 15/10lbs of power Clean

hold PP weight in bottom of front squat for 25 sec

otherwise,

3b) Max Def HSPU in a min 45lb plates

12 min AMRP

12 ft HS walk

12 OH Squats 95/65

50 DU

10/16/2016

10/16

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

4rds
Run 800
15 Pullups
15 KB Swings
15 BJ

AAB

Snatch Hi Pulls
Ev 30 sec for 4 min @Max

Hanging Snatch
Ev 30 sec for 4 min @ 70

Hanging Snatch
1-1-1-1-1-1@85,85,85,87,90,90

15 min AMRP
5/3 MU
Run 100M
* if unable to do unbroken,
3-3/2-2, if unable to do that set,
7 anyway, / 5 anyway

10/14/2016

10/14

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

EMoM 10
Front Squat Holds @ 70%max
Clean bar, and hold for 15 sec, then dump wo standing

OR.....
if you were unable to make it in yesterday, you MUST perform the following before the fun looking metcon

3rds
Max Bench reps
followed by
Max PU

15 min AMRP
20 Situps
15 Deads
10 Cleans
5 Jerks
A)115/75, B)95/65, C)65/35

AAB
HS Walks 100ft
add half circle shape  (turning) if needed

15 min EMoM
1st min: 10 Med Ball GHD's
2nd min: 10 Strict HSPU
3rd min: 2 sets of
1 Pause below knee clean Hi Pull
1 Pause below knee clean
1 Clean @ 70

1-1-1-1-1-1@70-85
Clean and Jerk
Pause at the catch and then finish jerk wo readjusting feet

10 min AMRP
20 WB
10 HSPU
5 Cleans @ 185/125

10/6/2016

10/6

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

5rds
25 WB
7 Clean and Jerks
3 Squat Cleans
25 DU
A)115/75, B)95/55, C)65/35
AAB)135/95 and Squat Snatches