4/24/2018

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
2-2-3-3-3-3-3@75,85,85,87,87,90-93,90-95
1013 rest up to 4min

Structural
3-3-3-3-3-3@ 75+, add weight each set

A2 (alt w Bench reps)
3 Deadlifts @ 70-75
x130

4rds
30 Situps
30 Lunges
Run 400

AAB

10 sets of
Pausing mid thi Sq Snatch + 1 no touch snatch @ 60-70
rest 1 min
folllow w
5 sets of No touch + Snatch @70+

Follow w
3-5 attempts reg snatch heavier than previous

6 sets of
Push Press + Pausing jerk + Jerk@85-90 PP

10 min Emom
Evens: 17/14 Cals on Bike
Odds: Clean and Jerk - alt P and S @ 80+

 

Trevor Belline