4/20/2018
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 6.15,11.30 - Open Gym, 4.45,6.15
A1
Bench Press
Sets of 10,10,8,8,6,6
If NME>6, @65,68,72,72,75,78
If NME<6, @58,62,70,70,75,75
1011 on 10-8's, 3012 on 6 resting 2-3
Structural 10-10-8-8-8@3012 @65-75 rest 2
A2
During rest on Bench,
1 Power Clean + 1 Below Knee PC + 1 HPC @ 65-75
A3
During rest on Bench as well,
87-10 Strict PU
10 Box Facing Burpee Over
30 DB Snatch
8 BFB Over
20 DB Snatch
6 BFB Over
10 DB Snatch A)50/35, B)35/20, C)20/10
AAB
A1
Snatch Grip Deads
3 sets of 3 reps
3 up 3 Down @ 90+ max rest 30 sec between
A2
Strict HSPU
3 sets of 60% or to failure
rest 45 sec between
20 min Emom
1)1 Snatch + 1 Hanging Snatch @80+
2) 3 BMU Swings + 3 BMU
3) 20/15 Cals on Bike
4) rest