4/3/2018

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 Squats
Sets of 2,3,3/5,5,5,5
NME>6 @65,75,80/75,80,85,85,85
NME<6@65,73,78/73,78,82,82,82
2111/1013 Rest 1-2 on early sets then 3-4 on 5's

Structural
Min of 4 sets working up to failing 5
adding weight each set

10rds
10 Power cleans
10 Box Jumps
A)95/65, B)75/55, C)65/35

AAB
Back Squats

Squat Snatch
Warm UP 5-8 reps of hi thi pause no touch Sq Snatch  

6 sets of 5 @ 75,78,80,80+,80+
rest 2-3 between

70-100 Strict HSPU
Practice Headstands
15-20 Heavy weighted 30x3 Back Ext

Trevor Belline