9/23/2015

9/23

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

Shoulder Press

Find a max

3 Front Squats A)165/115, B)145/95, C)115/65

run 400M

3 Front Squats

then, 

5rds

5 Pullups

10 WB

then,

3 Front Squats 

run 400M

3 Front Squats

then

5rds

5 Pullups

10 Pushups

then

3 Front Squats 

run 400M

3 Front Squats

AAB

Split Squats

EMoM 8

1 rep each leg @85-90 2 rep max

20 Strict Pullups

Ev 30 sec for 3 min

1 Hi Pull

1 Muscle Snatch

1 Power Clean

2 Rep Power clean TnG

2-2-2-2-2

20 Strict Pullups

12 min AMRP

5 Cleans 165/115

10 T2B

15 WB