10/19/2017

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

CGB
NME >63-4 rep @ 80,85,85,87,90
If NME <6 3-4 reps @70,75,80,82,87,
41x1  rest 3 min between
Alt sets w 10 Strict PU that is included in the rest

Structural
5 sets of 5 @ trainer weight

2rds
Run 800
50 RKB 50/35
50 Flytraps

AAB
CGB and Strict PU

21 min Emom
1) 1 Sq Clean and Jerk @70-90 - add weight ev 2rds if possible
    and 1 P Clean and Jerk
2) 30 sec of 450/300 wattage on AAB
3) Rest

Trevor Belline
10/18/2017

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

Back Squat
Reps of 3-2-2-1-1-1-1-1-1
@70,75,80,85,90,90+, 1011 rest 2-4 min

3 min AMRP
30 WB
10 Burpee PU
Nasties
rest 7
repeat

AAB
Back Squats

5rds 10-15 C2B
Rest 60-90
*if 15 C2B is no issue, perfrom 15 cals on AAB right before

3rds
Row 250 @ 1.35/1.40,1.40/1.45, 1.45/1.50
then
AAB for 2 min @ +450/350,+400/300, +350/250
then easy run 400

Trevor Belline