2/9/2018

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

A1  Back Squats
10 sets of 2 @ 65
22x1 rest 60-90

A2 4-8 Strict PU / 3 sec descent Strict PU

8 min AMRP
10 RKB A)70/55, B)55/35, C)35/20
10 DB 1 arm Press A)50/35, B)35/20, C)20/10
*alt arms each round

AAB
Back Squats

Snatch Hi Pull + snatch
@ 77,80,83,85,90,90
rest 2-3 min between

Snatch
5-8 singles @ 92-97
resting 3-4 between

3rds
10 OH Squats @135/95
50 DU

rest 13-15 (roughly 4x work)
5 min AMRP
10 RKB 100/70
10 1 arm DB Press (alt each rd)
30 DU

 

Trevor Belline