7/19/2017

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

Close Grip Bench
1-1-1-1-3-3-@75,80,85,87,90,93

15-12-9
Deads
Burpees/ Def HSPU
A)185/135, B)155/105, C)95/55
AAB)255/170

@ min 6 begin,

2rds
30 bar thrusters
20 PU / 10 BMU

@ min 12 begin

Run 800 for time

AAB 2 a day
2rds
8 min Convo cardio
1 min flat out
immediately perform
10 Clean and Jerks @ 70-80 afap
 

 

Trevor Belline
7/18/2017

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

Front Squat
3-2-1-1-1-1@75,85,92,95,95,95

15 min AMRP
3-6-9-12......
Toe Raises / T2B
Front Squat / OH Squat 95/65
-after each Set perform 3 Burpee Pullups

AAB

Ev 2 mins for 5 rds
5 squat Snatches @ 70

15 min AMRP
3-6-9-12-15.....
T2B OH Squat 95/65
-after each set 3 MU

Trevor Belline
7/17/2017

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

Jerk
1-1-1-1-1-1-1@85,90,90,92,95,?,?

7rds
Ev 2 min
5 clean and Jerks
Run 100
A)135/95, B)115/75, C)95/55

AAB
Extra - before or after session
15 min Convo Cardio

4rds
Row/Run 400
rest 2 min
 

Trevor Belline