8/24/2017

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

The Junk Drawer
50 KB Swings
Run 400
50 Pushups
Run 400
50 Box Jumps
Run 400
50 Deads 135/95
Run 400
50 WB
Run 400

AAB

 Junk Drawer

21 min EMoM
2 Clean and Jerks @80
Run/ Row 200
2 Leg less RC
 

Trevor Belline
8/23/2017

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

Strict PU 5-8 reps - 2211 for 5 sets
alt with
CGB
If NME is 6 or >
4-5 reps-3212 for 5 sets @ 80 rest 2 min
if NME is 5 or <
3-4 reps-3212 for 5-6 sets @ 85rest 2.5

5 min AMRP
Run 400
10-8-6-4-2-2-2…
Front Squats
Jerks A)95/65, B)75/55, C)65/45
rest 3
2 min AMRP
Sq Clean 2 OH
rest 2
1 min AMRP
Sq Clean 2 OH

AAB
Strict PU and CGB work

Snatch Complex
5 sets
3 sec raise to ext
3 set raise to Snatch
1 snatch @ 80-85
rest 2 min

Clean
3@75, 3@80, 3 sets of 2@85 rest 2-3 between
*does not have to be TnG but no longer than3 sec between reps

Trevor Belline
8/22/2017

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 Squats
5-6 sets of 3-2-1-1-1-1@ 85,90,95,95,97,97
rest 3 min between @ 1011 tempo

5 min AMRP
5 Thrusters
10 DB Snatchs

rest 5

5 min AMRP
5-10-15-20.....
DB Snatchs
alt sets w 5 OH Burpees

AAB 2 A Day

25 min of convo cardio

Trevor Belline