2/20/2018

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 Open Starts this week!  This Thursday at 7pm the CrossFit games announces the 1st workout of the 2018 Open.  This cycle is your last chance to sign up for the In House open, a free fun comp where we can compete against each other.  RX and multiple scaled divisions.  Lost of prizes and good times!  Sign up and have fun.  The workout will be programmed anyway :)

This week the wod will be programmed on Saturday

As always, on Thursday of the open we cancel the thursday 6.30 class to have a watch party!

Back Squats
6-6-6-6-4@
if NME is >6 74,78,80,83,85-87,
if < 6 74,76,79,83,83-85
tempo of 2111 of 1st three sets, 2011 on last two  rest 2-4 min between

Structural 8-8-8-6-4 2212

8 min AMRP
10 Box Jumps
10 HPC
10 Jerks A)115/75, B)95/65, C)75/45

AAB

no squats

5 min AMRP
9 Thrusters
9 AAB
9 Row

rest 5
5 min AMRP
5 BFB
15 GHD's
30 DU

rest 5
3-6-9….
OH Squats
HSPU

rest 5
5 min AMRP
10 BFB
50 DU

rest 5
Row 2.5 min
Bike 2.5 min

rest 10 repeat

Trevor Belline
2/18/2018

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

A1) Dead Lift
5 sets of 1 @ 100-150 BS Max

A2) Clean and PP
5 sets of 5 @ 80-84
Rest 2-3 between rds

Metcon

25-20-15-10-5
RKB 70/55
Double Rep Lunges

AAB

7 min AMRP
5 BoxOvers
5 Deads
5 Jerks 115/75

Rest 5

7 min AMRP
10 T2B
7 Deads
4 Snatch

rest 5

10 min AMRP
10 DB Lunges
10 DB P Cleans
10 Oh Burpees
10 Bmu


 

Trevor Belline