12/27/2014

12/27

CrossFit 540: 7,8,9,10
CrossFit 540 South: 10,11

10 sets of the complex
Power Clean
Front Squat
Thruster
Jerk
AHAP

12-11-10-9-6-5-4-3-2-1
T2B
HSPU
Front Squats 95/65


AAB
Floor Press (Bench Press off the Floor)
3x3 Wide @70%
3x3 Middle
3x3 Close

Close Grip Bench
8 reps
If you failed last week, then switch to middle grip and drop reps to 5

alt between

Bent Over Rows 4x12
Wide Grip Strict Pullups - pause at top for two seconds 4*8
KB Bench Press Wide Grip  3*max reps

10-9-8-7-6-5-45-3-2-2
T2B
HSPU
Front Squats 115/75