4/24/2015

4/24

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

!!!! Remember  We have the 540 Crawfish Boil next Satruday!  After morning sessions on May 2nd!!! Make sure to mark it on your calendars and come have a good time!

Front Squats
2@70
2@75
2 @80....until unable to complete

10rds
3 sets of the complex
2 alt Front rack Lunges - 1 each leg
1 Thruster A)135/95, B)115/75 C)95/55
10 Box Overs
rest 1 min

AAB
10 sets of complex
Hanging Snatch Hi Pull
Hanging Snatch below the knees

15 min Emom
Snatch 70 and move up

8 min AMRP
15 WB
2 MU

4/23/2015

4/23

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
10 Power cleans A)135/95, B)115/75, C)95/55
10 Bar Over Burpees

rest 2 min

5 min AMRP
10 Deads
10 Jerks

rest 2 min

5 min AMRP
75 WB
as many DU possible

Accessory Closeout
2rds
15 Reverse Ring Situps
Max Bench Press reps @ BW/80, 80/60, 60/40
*aim for more than 10 reps

AAB
Banded Bench
Find max, min of 1-1-1 @ 90+

Shoulder Press
2-2-2-2-2 @ 85-90

Row 15 Cals
20 Front Rack Lunges
Row 15 Cals

10 min EMom
Squat Clean Thruster @ 80,80,80,85,85,85,90,90,95,95

30 HSPU
40 DU
Row 400
20 HSPU
40 DU
Row 400
10 HSPU
40 DU
Row 400M

4/22/2015

4/22

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

20 min AMRP
5 Pullups
10 Situps
15 Squats

Accessory Closeout
3rds
10 Split Squats each leg
15 Dimmel Deads w shrug

AAB
Banded Back Squats
10*2 @ 60% Pink/Purple

5 Squat Cleans 225/145
15 Burpee Box Overs

3rds
2 sets of 3 Deads @80%
15  Strict T2B

8 min AMRP
3-6-9-12.....
OH Squats 115/75
C2B

4/21/2015

4/21

Rest Day!

4/20/2015

4/20

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


Run 800M
30 KB Swings A)70/55, B)55/35, C)45/25
301 Pullups
Run 400 M
20 KB Swings
20 Pullups
Run 200M
10 KB Swings
10 Pullups
then
25 Back Rack Lunges A)135/95,B)115/75,C)95/55

Accessory Closeout
3rds
10 Leg Curls
10 Hip Bridges - HEAVY

AAB
Front Squats
3-3-3-3-2-1
80-85-87-90-95

Hanging Squat Clean
1-1-1-1-1-1@85 and raise each rep, rest 45 sec

25 HSPU
then
3rds
Row
500M
7 Clean and Jerks 185/135
then
25 HSPU

4/19/2015

4/19

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

3rds
10 HPC A)135/95, B)115/75, C)95/55
15 Burpees

7 rds
5 Front Squats - no rack A)155/105, B)135/85, C)115/65
rest 30 sec

AAB
Bench Press
10*2 @85-90 rest 40 sec

Push Press
10*2 @85-90 rest 40 sec

Hanging Snatch
Emom 10 1 @80-90

Snatch
find 1 rm

3rds
10 Deads 275/205
50 DU

55 C2B for time

4/18/2015

4/18

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

Back Squat
2 reps @ 60%
2 reps @65
2 reps @70... until unable
*record % and weight attained

3 min AMRP
30 WB
as many Box Overs possible
rest 2
3 min AMRP
30 WB
as many T2B possible
rest 2
3 min AMRP
30 WB
as many Deadlifts possible A)185/135, B)155/105, C)115/75

AAB
Back Squat
Find 1 RM +3*1 @90+

21-15-9
OH Squats 95/65
T2B

4rds
Power cleans - 3 @ 80+
Strict HSPU max or 10

8 min AMRP
10 T2B
15 WB