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Tuesday, March 29, 2016



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

Its time for us to start over!  The open has come and gone, but wrecked havoc on our normal training.... so we need to establish some new maxes.

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

Ev 3 mins
10 Front Squats
10 Jerks
A)135/95, B)115/75, C)95/55

Front Squats

Dropping Jerks
1-1-1-1 AHAP
Attempting to land dramatically lower on jerk than normal.  Very little upward movement

Snatch Grip Hanging Hi Pull
set of 5@90+

5 thrusters 165/115
5 MU
for time

Row 1000M
50 WB
50 KB Swings 55/35
50 BJ
Row 500
15 min CAP

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