11/8/2017

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

Aerobic Conditioning

1 min of
16/12 DB Snatch
OH Lunges 45/25
Rest 1
1 min of  15 T2B / 20 Toe Raises
Power Cleans A)135/95, B)115/75, C)95/55
Rest 1
1 min of 16/12 DB Snatch
Pullups
Rest 1
1 min of 15 T2B / 20 Toe Raises
Jerks A)135/95, B)115/75, C)95/55
Rest 1
1 min of 16/12 DB Snatch
Squat cleans
Rest 1 min
1 min of 15 T2B / Toe Raises
Burpees
 

Rest 5
Repeat
RX+) T2B - 16 set of DB Snatch

AAB
Previous wod
 rest 5
1 min of 30 sec of Row
MU
rest 1
1 min of 30 sec Bike
HSPU
Rest 1
1 min of 30 sec of Bike
MU
Rest 1
1 min of 30 sec of Row
HSPU
rest 1
repeat
*if MU or HSPU are weak, begin w max effort bf changing to bike or row
 

Trevor Belline