10/4/2016

10/4

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

Clean EMoM 8
1 Clean Shrug - Pausing ABOVE knee
1 Clean - Pausing ABOVE knee
1 Clean - slow to fast
60-80% pause a min of 3 inches above knee

Clean 80% max
Ev 30 sec for 3 min

8 min AMRP
Run 800
21-15-9-6-6-6.....
Thrusters  95/65
Burpees

AAB

100 ft of HS Walks
*add difficulty as needed
** must begin jerk work no later than 15min into class

Press Jerk
(Pressing bar to forehead height, jerk underneath
Without re dipping)
Ev 30 sec of 4 min @30-40%

Pausing Jerk
Ev 30 sec for 3 mins @ 75

Jerk
1-1-1-1-1@85

Metcon