4/7/2018

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

Bench
Sets of 2,3,3/5,5,5,5,5
NME>6@65,75,80/75,80,85,85,85
NME<6@65,73,78/73,78,82,82,82
2111/1013 Rest 1-2/3-4

Structural
Min of 5 sets working up to failing 5
adding weight each set

Team
5 min AMRP
Sq Clean to OH
A)135/95, B)115/75, C)95/55

rest 3
1 min PU
1 min Situps in synchro
1 min PU
1 min situps in synchro
1 min PU

rest 3
5 min AMRP
G2OH A75/55, B)45/35, C) DB snatch

AAB - (please note that the AAB workout is a 2hr wod!  must be began at 9 to finish)

2 min AMRP
5 Jerks
5 F Squats
5 C2B

rest 12
2 min AMRP
7-5-3 Hanging Sq Clean to OH 135/95
3-5-7 BMU

rest 12
2 min AMRP
3-5-7-9… Thrusters, Power Snatch 95/65

rest 12
2 min AMRP
10/8 cals bike
3 P Cleans 225/155
8/6 Cals bike
2 P Cleans
6/4 Cals
P Cleans

Rest 30
during rest perform Bench wod

repeat metcons

Trevor Belline