4/25/2018

Crossfit 540 : Rest day

Crossfit 540 South: 6:15, 11:30 Rest day , 4:45,6:15

Trevor Belline
4/24/2018

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 6.15,11.30-Open Gym, 4.45,6.15

A1
Bench Press
2-2-3-3-3-3-3@75,85,85,87,87,90-93,90-95
1013 rest up to 4min

Structural
3-3-3-3-3-3@ 75+, add weight each set

A2 (alt w Bench reps)
3 Deadlifts @ 70-75
x130

4rds
30 Situps
30 Lunges
Run 400

AAB

10 sets of
Pausing mid thi Sq Snatch + 1 no touch snatch @ 60-70
rest 1 min
folllow w
5 sets of No touch + Snatch @70+

Follow w
3-5 attempts reg snatch heavier than previous

6 sets of
Push Press + Pausing jerk + Jerk@85-90 PP

10 min Emom
Evens: 17/14 Cals on Bike
Odds: Clean and Jerk - alt P and S @ 80+

 

Trevor Belline
4/23/2018

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

Front Squat
Sets of 10,10,8,8,6,6
In NME <6 @65,68,72,72,75,78
If NME<6, @58,62,70,70,75,75
1011 on 10-8's 3012 on 6 resting 2-3

Structural 10-10-8-8-8@3012 @65-75 rest 2

5 min AMRP
3-5-7 sets of Pullups
alt each set w 3 sq Cleans @ 135/95

rest 3
repeat w sq Clean to jerk

AAB

Front Squats

10 min AMRP
10 Cals on bike
10 OH Squats
10 G2OH
10 BMU
*12 ft HS Walk after each mvmt

rest 3
run 800 @ 75%
rest 3

repeat metcon

Trevor Belline