11/12/2015

11/12

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

Warm Up Wod
Roll out shoulders
HS practice
10 Push ups

Bench Press
3-3-3-3-3-3@75,80,85,90,90+,90+
score heaviest 3 rep

Warm Up Wod
Box Wrist Stretch
Upright Back Squat Holds 30 sec
1/4 Bottom Squat Pulse
1/2 Bottom Squat Pulse
10 Squats
Bar Kips
Hold Wod Weight in Front Rack
and Squatting front rack for 15 sec each

Bell
*last done on 3/26
3rds
21 Deads A)185/125, B)155/105, C)115/75
15 Pullups
9 Front Squats

AAB
Anderson Front Squat
5-3-1-1-1-1@70,80,85,90,95,?

4rds
14 C2B
7 OH Squats 135/95

10-9-8-7-6-5-4-3-2-1
OH Burpees
* 1 Squat Clean to OH after each set 185/125