9/2/2014

9/2

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

5 Squat Cleans
15 Pushups
15 WB Step ups
15 WB
A)155/105
B)135/85
C)105/55

AAB alt
Warm up (first 15 min of class)
Snatch Pull Drills
and
Catch Drills hi hang drops and Snatch Balance

90 sec EMoM
2rds 3 rep Squat Snatch @ 70%
4rds 2 rep @ 80%
5 pulls @ 90+

10 Clean and Jerk
rest 1 min
10 Clean and Jerk
rest 1 min
3rds
15 Deads
6 Bar Facing Burpees

3 sets of max Strict Pullups