CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Saturday, September 8, 2012

8/9/2012

8/9

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12










AAB Warmup (starts at the very BEGINNING of class)
Snatch Drills (Hi hang Pop, Mid thi pop, knee pop, full pop)  DO IT RIGHT, OR DONT MOVE ON :).....please

Back Squat
5@70%
3@80%
2@90%
1@95%+
1@95%+
1@95%+
1@95%+
Rest no more than 2 min between sets

AAB
in between sets of squats, perform 1 Mid thi snatch (full), followed immediatly by a full snatch.
Both moves must follow the exact same bar path.  Athlete decides weight.

WOD
10 min AMRP
5 Cleans (aka squat)
5 S2OH
A)135/95
B)115/75
C)75/55
AAB:2 Bar MU after every 2 rds



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