6/23/2017

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

Back Squats
8 sets of 2 @ 75 - rest 1 min between - explode up

 3rds
1 min OH Hold
2 min F Rack hold
3 min Deads 135/95

7 min AMRP
7 Ring PU
7 Sq Cleans

AAB

B Squats

 Emom 10
1 P Clean and SJ @70-75
1 Sq Clean and SJ

21-15-9
Front Sq
HSPU
Deads 185/125

Trevor Belline
6/21/2017

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

Run 800
Rest 2 min/ Run 200
Run 800

4rds
15 Pullups
10 Deads A)255/175, B)225/155, C)185/115
5 BFB
40 ft DB OH Walk 50/35
rest 2

AAB

6 sets of
Ev 2 mins,
3 Snatch
2 H Snatch@70,72,75,75,77,80

Repeat w cleans

21-15-9
Deads 275/115
Box Jumps
60-40-20 HS Walks after each set
(21-60-15-40-9-20)

 

Trevor Belline