3/30/2016
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,?
5rds
Ev 3 mins
10 Front Squats
10 Jerks
A)135/95, B)115/75, C)95/55
AAB
Front Squats
3rds
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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CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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