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