North Gym address: 5400 Bleaux Ave, Springdale AR, 72762 South Gym address: 3162 W Martin Luther King Blvd, Fayetteville AR, 72701, ,
(479) 685-9493 | info@crossfit540.com

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

4/22/2015

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...good luck

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

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

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