9/9/2017

CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,9,10

Close Grip Bench
5-6 sets of 3-2-1-1-1-1@ 85,90,95,95,97,97
rest 2-3 min between @ 1011
follow immediately w/
5 Strict PU to failure
*use weighted PU, if 5 will not cause failure

Structural 5 sets of 6 2212 rrest 2 min
follow w Ring Rows or Banded sets of 10

Team Wod
18min AMRP
Athlete 1 does
5 Clean and Jerks
10 WB,
switch,
then as a normal team,
15 Clean and Jerks
30 WB
AAB reps 5/15 15/45
A)135/95, B)115/75, C)95/55
AAB165/115

AAB Closeout
5 rds
3 Snatch Grip Halting Deads @ 110
6 DB/KB Press - Walk 50 ft OH AHAP
rest 1-2

Trevor Belline