10/30/2017

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

If NME is >6, 5 reps @ 70,72,75,75,77,80
If NME is <6, 5 reps @ 70,70,72,75,75,77
3212 for 5-6 sets, rest 2-3 min
 

Structural - Trainer decides weight for 6-7 sets

3rds
Rd1)15, Rd 2)10, Rd 3)5 Burpees
Run 400
15 Pullups/ C2B

AAB
Back Squats

Sq Clean and Jerk
1 rep Ev 40 sec for 5 rds @ 60%
-2 sec raise to knee

2 rep ev min @ 75 for 6rds

3rds
Bike Rd1)+350/200 Rd 2)+250/150, 3)+200/100 for 1 min
Row 250
15 C2B Pullups
rest 1 min

 

Trevor Belline