4/11/2018

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-open gym, 545,615

Free Nutritional Seminar this weekend 10am at South on Sat,
and 1pm at North on Sunday

Back Squat
10,10,10,6,6, 1011 on 10's 2112 resting 2-3, on 6's rest 3-4
NME >6@60,65,68,75,78   
NME<6 58,62,65,75,75

Structural 10,10,10,10,10@55-70 2112

4rds
8-12 Strict PU,
8 DB press + walk 50ft
2 sets of Snatch Grip Hi Pulls for 3 @ 85%
20 sec for cals on AAB
*rest 30 sec between mvnts, and 2-3 min after rd

AAB
Back Squat

Jerk (same style as max)
7-10 reps at increasing weight of Toe forehead jerks

3-3-3-3-3 @ 85+
*3-5 sec reset, rest 3-4 between

3rds
30 sec on 30 off
P Snatch @ 65

rest 4
repeat for 2rds
rest 4
2 min  S snatch for max reps @ 80-85

Trevor Belline