12/16/2014

12/16

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


Burpee ladder
Every 1 min perform
A buy in of
5 Dimmel Deads
1 attempt at cleaning on 6th Dimmel
then 1 Burpee Bar Over
Minute 2,

5 Dimmel Deads

1 attempt at cleaning on 6th Dimmel

2 Burpee Bar Overs......

and so on

Turkish Get ups

15 reps on Both Arms

AHAP

10 min AMRP

21-15-9

Front Squats

Jerks

T2B

A)95/65

B)75/45

C)55/35

AAB

Find Back Squat Max

3 reps @90%

if you did the 90% on ur way to the max.... count it

Alternate between

Anderson Good Mornings

3 sets of 10 @35-45% clean max

GHD Obliques w hanging KB

3 sets of 15

Strict Pullups

3 sets of 20

7 min AMRP

21-15-9

OH Squats 115/75

T2B