4/16/2015

4/16

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

the 540
50 OH Lunges 45/25
40 Pullups
30 Thrusters A)95/65, B)75/55, C)65/35
20 Burpees
10 Squat Cleans A)135/95, B)115/75, C)95/55

Accessory Closeout
Run 800M for time
3rds
10 Reverse Grip Bent Over Rows
10 Box Step ups AHAP

AAB Accessory Closeout
Emom 10
1 Snatch Grip Hanging Hi Pull
1 Below the knee hanging Snatch

Back Squat
3-3-3-3-3@80

4/15/2015

4/15

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
Every 4 minutes
10 Power cleans A)135/95, B)115/75, C)95/55
12 Bar Over Burpees
14 Box Jumps

Accessory Closeout
3rds
5 Strict Shoulder Press
8 Back Rack Lunges

AAB
Jerk
Find 1 Rep Max mi of three reps above 90%

12 Cleans 185/125, 6 MU
10 Cleans , 5 MU
8 Cleans, 4 MU

3rds
5 Banded Bench
6 Hanging Clean Hi Pulls
15 Max Effort HSPU

Row 800M
100 DU
Row 400M
50 DU

4/14/2015

4/14

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

Back Squat
10*2 @70% rest 40 sec

15 Min AMRP
7 Push Press A)135/95,B)115/75 ,C)95/55
10 Front Squats
15 Situps touching Med Ball OH

Accessory Closeout
30 Strict Pullups
30 Ring Dips

AAB
Back Squat
10*2 @ 70% rest 40 sec

6 sets of 2rep Deadlift @80%

15 min AMRP
7 Push Press 135/95
10 OH Squats 135/*95
15 ghD's

4/13/2015

4/13

Rest Day!

4/12/2015

4/12

Crossfit 540: 8,12,1

CrossFit 540 south: 12.30,1.30

Yoga at North at 2.30!

Wod

800M Run

30 Deads A)185/125,B)155/105,C)115/75

50 Squats

30 KB Swings 55/35

50 Squats

Run 800M

Accessory Closeout

3rds

10 Split Squats - each leg

10 Kneeling KB Press

10 KB Lawnmower Pulls - each arm

AAB

Squat Clean Thruster

8*1 rest 40 sec @ 80-85

Squat Clean

Find Max

Run 800M

then

4rds

4 Cleans 225/145

15 Ring Dips

Extra

5*5 Snatch Grip Hi Pull AHAP

4/11/2015

4/11

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

Push Press
Find Max

Team Wod
2rds
30 Pullups
20 Oh Burpees
10 Front Squats A)185/125,B)155/105, C)115/75

then run 400M

2rds
30 Pullups
20 Oh Burpees
10 Front Squats

AAB
12 rds of complex
1 Push Press AHAP
1 Pausing Jerk
1 Jerk

Team Wod
2rds
15 BMU
20 OH burpees
10 Front Squats 205/145

then Run 400M

2rds
30 C2B
20 OH Burpees
10 OH Squats 165/115

AAB Extra
Emom 10
2 Floor Press @85-90% bench max

4/10/2015

4/10/2015

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

Deadlifts

Find Max

4rds

20 WB

20 SDHP

20 BJ

20 P Press

20 Lunges

Rest 1 Min

AAB

Front Squat

Find Max 

1-1-1@90+

Row 500

rest 1 min

Row 500

3rds

10 Good Mornings

8 Snatch Grip Hanging Hi Pulls

10 Strict C2B

30 thrusters 75/55

3 RC

20 Thrusters

2 Rc

10 Thrusters

1 RC