12/18/2012

12/18

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Gen WOD
Run 800M
21-15-9
Power Cleans
Front Squats
then
Run 800M
A)115/75
B)95/65
C)75/55

AAB
Box Squats
5@65%
2@75%
1@85%
1@95+
1@95+
1@95+
1@95+
* inbetween every set, 2 reps at 80%+

Snatch Drill Work
15 Hi hang snatch pops - no bending forward at all
10 Slide from knees to Hi hang, pause then pop snatch
10 slide from knees wo pause
10 full snatches utilizing drills

EMOM 17 min
Even Min
3 Snatches
Odd Min
3 MU