12/12/2017

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

1 min AMRP
A)10, B)8, C)6 G2OH Rx+)12
A)135/95, B)115/75, C)95/65
20 Squats
Bar Over Burpees

Rest 7 - during which run/row/bike 3-4 min convo cardio

1 min AMRP
A)20 B)17, C)14 Deads
A)225/155, B)185/135, C)155/105
Nasties

Rest 7 - during which run/row/bike 3-4 min convo cardio

1 min AMRP
20/17/13 Pullups / C2B
Row for distance

Rest 7 - during which run/row/bike 3-4 min convo cardio

repeat

AAB Two a day (min of 15 min rest)

repeat all, subbing Bike for last movement

 

 

Trevor Belline
12/11/2017

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

Power Clean and Jerk
Ev 3 mins for 5rds
5 @ 75-80 w 10 sec reset

3rds
1 min of
Front / OH Squats A)115/75, B)95/65, C)75/55
HPC
Box Overs
1 Arm KB S2OH (keep reps even)A)55/35, B)45/25, C)35/15
Strict PU / RC
rest 3 min

AAB extra,

rest 15, repeat 2 more rds, maintain score
 

Trevor Belline
12/10/2017

CrossFit 540: 8,12,1,2
CrossFit 540 South: 12..30 1.30

Please note that there is NO 8 am session for South 

20 min AMRP
1 Sq Clean @ 75
15 Pullups or 10/7 BMU
1 Sq Clean @ 75
25 RKB Swings
1 Sq Clean @ 75
Run 400

rest 10

15 min AMRP
15 Sq Cleans @ 65
Run 1200
then,
30 DU
5 Burpees till time runs out

Trevor Belline