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

9/2/2014

9/2

 

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

 

5 Squat Cleans

15 Pushups

15 WB Step ups

15 WB

A)155/105

B)135/85

C)105/55

 

AAB alt

Warm up (first 15 min of class)

Snatch Pull Drills

and

Catch Drills hi hang drops and Snatch Balance

 

90 sec EMoM

2rds 3 rep Squat Snatch @ 70%

4rds 2 rep @ 80%

5 pulls @ 90+

 

10 Clean and Jerk

rest 1 min

10 Clean and Jerk

rest 1 min

3rds

15 Deads

6 Bar Facing Burpees

 

3 sets of max Strict Pullups

8/31/2014

8/31

 

CrossFit 540: 8,12,1,2

CrossFit 540 South: 12,1

 

Back Squats

90 sec EMoM

4rds 3reps at 80%

3rds 2 reps @ 90%

2 rds 1 rep @ 95%

 

3rds

7 thrusters

rest 30 sec

A)135/95

B)115/75

C)95/55

AAB)155/105

 

30 Box Overs

50 G2OH 75/55

 

AAB extra

30 MU

8/30/2014

8/30

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 10

 

EMoM 8

1 Clean @70-80%

Pause at knees- Pause at Catch/reception

 

8rds

Run 200M

5 Cleans

20 Lunges

40 DU

A)175/115

B)155/95

C)125/65

AAB)225/145

8/29/2014

8/29

 

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/C2B

10 KB Swings AAB 70/55

15 WB

8/28/2014

8/28

 

Rest Day

8/27/2014

8/27

 

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

 

30 Back Squats

30 HSPU

Run 1 Mile

30 Back Squats

30 HSPU

135/95

115/75

95/55

 

AAB alt

7 min EMoM

2 Rep Push Press  - try to fire out of the rebound - 80-90%

then, building on that weight,

10 x 1 Pausing Jerk

 

6min AMRP

10 HSPU

30 DU

 

12-9-6

Back Squats 185/125

Burpee BJ 30/24

8/26/2014

8/26

 

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 12

Evens: 6-12 Strict Pullups

Odds:10-30 sec L Hang

 

3rds

15 Pullups/C2B

Run 200M

15 Ring Dips

Run 200M

10 Deads

A)275/205

B)245/165

C)205/135

 

AAB Extra

Row 500M

10 BMU

8/25/2014

8/25

 

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

 

4rds

Run 400M

21 Situps

15 Thrusters

9 Clean and Jerks

95/65

 

AAB alt

Clean Drills

8 min EMoM

Pause at Knees - finish to shrug

Pause at knees - finish clean

 

10 reps of

Pause at knee - clean - AHAP

 

10 min AMRP

3 Squat Cleans

6 Bar Facing Burpees

185/125

8/24/2014

8/24

rest day

8/23/2014

8/23

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 10,11

 

Front Squats

90 Sec Emom

3@80 for 4rds

2@85 for 2 rds

1 @ 90

1@95

 

Team Wod

2rds

Run 800M

90 DU

60 WB

30 Power Cleans

*partition as needed

A)155/105

B)135/85

C)115/65

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