12/26/2017

CrossFit 540: 8,9
CrossFit 540 South: 8,9

Bench
NME>6  2-2-2-5-5-5@70,75,80,85,87,90
if <6 2-2-2-5-5-5@70,75,80,83,85,87
1012 rest 2 on warm up sets, 4 before 5 rep sets  

Structural 5-5-5-5-5@add weight each time

Alt each set w
Sq Clean
3 reps @ 80+
* score heaviest set, 5 sec reset between reps

15 min AMRP
20 HSPU / DB Jerks A)50/35, B)35/20, C)20/10
20 Deadlifts A)185/135, B)155/105, c)115/65
100 DU

Trevor Belline