4/26/2018

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

!! Remember we have the 2018 540 Crawfish Boil heading straight for us on Sat May 12!

Don't Forget!!!

Back Squat
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

30 Sec on, 30 off
Cycle through these mvmts
Clean and J A)155/105, B)135/85, C)95/55
WB
Clean
WB
HPC
WB

rest 2 repeat @ A)95/65, B)75/55, C)65/35

AAB

Back Squats

3rds
10 Cals on Bike
10 Deads 275/185
50 DU

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

3rds
15 cals on Bike
5 Deads
50 DU