1/3/2018

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

5 sets of
3 Snatch Hi Pulls
rest 2 min
1 Snatch @ 90-95

5 sets of
3 Clean Hi Pulls
rest 2 min
1 Clean @ 90-95
*weight should remain same for all of set

15 min AMRP
12 Toe Raises
10 Lunges 95/65
8 Bar Over Burpees

AAB

5 sets of
Below knee Hi Pull +  Below Knee slow to fast Sq Snatch

1-1-1-1-1 Snatch @ 90-95 rest 2-3 min between

5 sets of
Below knee Hi Pull +  Below Knee slow to fast Sq clean

1-1-1-1-1 Cleans @90-95 rest 2-3 min between

10 min AMRP
15 Cals on bike
15 T2B

 

 

Trevor Belline