1/17/2018

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Time to prep for a Nutrition challenge! Next week, starting monday, we are challenging you to Protein Prep. Sometime this weekend, head to the store and buy THREE different types of protein in bulk. Then cook up at least 5 servings of each of them. 99% of the clients we have worked with on nutrition are NOT getting enough lean protein(3 to 1 protein to fat ratio). This is mainly because they don’t have it available to eat at the drop of a hat….. and when life gets crazy, or you get hangry, you will grab whatever is easiest…. and since no one has protein cooked and ready to go, they rarely eat it. So brainstorm what you want and lets see how different we feel after taking this small but mighty first step towards better nutrition.

Metabolic Option
4rds
FBG style w 1 min rest
Alt between
Strict PU
PP from ground @ 60-70
Reverse leg raises 

OLY option
Clean and (thrust + jerk + split 
@70,75,80,85,90,83,87,93 of thruster max

30-25-20-15-10
Cal Row
WB 
*50 DU after each set
**20 min Cap


Trevor Belline