9/21/2017

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

100 WB
Run 400
100 RKB A)70/55, B)55/35, C)35/25
Run 400
100 Jumping Pullups
Run 400
100 DU
Run 400

AAB

10 min AMRP
20 Thrusters 95/65
20 C2B
Run 800
15 15
Run 400
10 10…… until time expires
Rest 5
10 min AMRP
20 Cal Row
20 ft HS walk
20 DB Snatch
20 Box Overs
rest 5
repeat all
*80 % capacity, should maintain same intensity for both rds

Trevor Belline
9/20/2017

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 Squat
2-2-2-5-5@70,77,83,85,88
at 1013 rest 2, 3-4 min before 5 rep sets

3rds
Ev 8 min
35 T Raises
Run 800
35 jerks
Run 800
35 Box Jumps
Run 800

AAB

Back Squat

3 Jerks @ 75
for 5 setsrest 60-90 sec

5rds
2 P Clean and Jerks
2 Sq Clean and Jerks
@ 75-80, 10 sec reset, 3 min rest between rds

3rds
20 sec of max Strict HSPU
rest 20
20 sec of HSPU  
8 Lawnmower Pulls
10 Strict T2B
*rest 1 min between sets

Trevor Belline
9/19/2017

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

60 sec of DB Squat Clean 35/20
Rest 2
7 min AMRP
5 Pullups
5 Pushups
15 Squats
rest 5
repeat

AAB
***Please  note that the full AAB workout is 2hrs long.  Please plan ahead to either perform as a two a day, or come to a session that has another session following, if not able focus on 6 rds in first metcon vs 4

Session 1
OH Squats
3-3-2-1-1-1@70,75,80,85,87,90
-2211 rest 90-120

4rds
2 min AMRP
2 Sq Snatch @ 75-80 tng
Run 100
2 P Snatch TnG
BFB
rest 12 min

Session 2
After resting a min of 15 min from 1st session,
4rds
90 sec AMRP
5 Snatch Deads @90-100
Run 100
DU
rest 9 min

Trevor Belline