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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
3rds
1 min OH Holds
1 min Front Rack Holds
1 min Dead Holds w clean grip
A)155/105
B)135/85
C)115/65
recover
50 Nasties
25 HPC
25 Pushups
25 Situps
25 HPC
50 Nasties
75/55
AAB
Banded Bench
3*3 Wide
3*3 Mid
3*3 Close 55% max
rest 40 sec
8 rep close grip Bench
5lbs more than last week, if failed last weekd drip reps to 5 and continue
Alt Between
Shoulder Press
3*5 AHAP
Weighted Pullups -35-50% max
3* max reps
Snatch Grip Panda Pulls
3 sets of 3 from Hi Hang, 3 from Mid Thi, 3 from knee
Pausing ring dips
3*10
10 min AMRP
15 Bar Over Burpees
10 Hanging Snatches 135/85
5 MU
* on round 2 weight goes up to 145/95, then to 155/105
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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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