12/4/2014

12/4

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

5rds
Max L Sit holds - scale for min of 20 sec

3rds
15 Hanging Power Cleans
15 WB Push Press
15 WB
15 Pullups
60 DU
A)135/95
B)115/75
C)95/55

AAB
5 min EMoM
2 Snatch Grip Dimmel Deadlift
1 Hi Hang Snatch Drop
60% max snatch

10 Snatches at 70%
rest 30 sec

Find Max Clean

Fat Bar Holds
Pulling bar from box with a double over hand grip, find heaviest weight that can be lifted.
Reduce to 70% and hold for as long as possible, 3rds rest 2-3 min between rds

2rds
Row 500M
25 Bar Thrusters
15 Pullups