12/18/2014

12/18

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 Press
Max reps @60-65%
Wide Grip
Close Grip
Mid Grip

20 min AMRP
1 Rope Climb/4 Strict Pullups
3 Push Press
5 F Squats
7 Burpees
9 Sit ups

AAB - get started quick!!!!
Banded Bench Press
3 sets of 3 Reps@ 45/50% Wide Grip
3 sets of 3 Reps@ 45/50% Mid Grip
3 sets of 3 Reps@ 45/50% Close Grip

Bench Press
8 reps Close Grip Bench Press
5lbs more than last week
If you were unable to complete last weeks set unbroken,
switch to mid grip and lower weight by 10%

Alt between
Shoulder Press
3 sets of 8 @ AHAP
and
Under hand Grip Upright Rows - same weight as Shoulder Press

20 min AMRP
1 Legless RC
3 Push Press
5 F Squats
7 Burpees
9 GHD's