10/19/2015

10/19

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

All of us at 540 wanted to give everyone who helped out with WW3 this weekend such a thank you for the hard work and effort.  We felt as though this year was the smoothest of the three.  Whats more, is that the programming and day was by far the most complicated as well.  Comps like this are only as good as the people helping out and we have the best.  Thank you thank you thank you, for all of your incredible efforts.  Makes all of us very proud to know that such an amazing group of people choose to come to 540.

Back Squat
5-3-1-1-1-1@70,80,85,90,95,?

10 sets of
1 Hi Pull -pause above knee , with bar
1 Squat Clean - pause above knee
1 Squat clean - slow to fast pull

3rds
10 Squat Cleans a)135/95, B)115/75, C)95/55
20 Box Jumps
30 KB Swings 55/35
Run 400

AAB
Back Squats
5-3-1-1-1-1@70,80,85,90,95,?

Complex
1 Power Clean
1 Squat Clean
6@80
3 @ 90+

2rds
20 C2B Butterfly/ Butterfly
20 Deficit HSPU 45/25

12 min AMRP
200M Row
10 WB
10 OH Burpees