11/7/2017

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

Ev 30 sec
1 Hi Pull + 1 P Snatch @ 65-70
for 5 rds
then
5 sets of 1 Hi pull 1 P Snatch @80-90

P Snatch @90+1-1-1-1-1

Karen

AAB
First session  (2 a Day)

Power Snatch 1-1-1-1-1@90+  
rest 2-3 between
S Snatch 1-1-1-1@90+
Rest 2-3 between

Lactic Power Work

40 sec of AAB
rest 5.40
40 sec of Box Facing Burpees
rest 5.40 40 sec of Row
rest 5.40
repeat   

2nd Session (2 a day) 
40 sec of Thruster 135/95
rest 5.40
40 sec of G2OH
rest 5.40
40 sec of
15 sec on bike
C2B
rest
40 of
15 sec on bike
Thrusters
rest
40 sec of
15 sec on bike
G2OH
Repeat

Trevor Belline