8/9/2012

8/9

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

AAB Warmup (starts at the very BEGINNING of class)
Snatch Drills (Hi hang Pop, Mid thi pop, knee pop, full pop)  DO IT RIGHT, OR DONT MOVE ON :).....please

Back Squat
5@70%
3@80%
2@90%
1@95%+
1@95%+
1@95%+
1@95%+
Rest no more than 2 min between sets

AAB
in between sets of squats, perform 1 Mid thi snatch (full), followed immediatly by a full snatch.
Both moves must follow the exact same bar path.  Athlete decides weight.

WOD
10 min AMRP
5 Cleans (aka squat)
5 S2OH
A)135/95
B)115/75
C)75/55
AAB:2 Bar MU after every 2 rds