5/25/2017

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

10 min AMRP
5 DB C&J A)55/35, B)35/20, C)20/10
5 DB Cleans
5 DB Sq Cleans
5 Box Facing Burpee Overs

7 min AMRP
20 DB Snatches
20 WB

AAB

1-1-1-1-1 Hi pause squat Snatch AHAP

Snatch
5 sets of 1 @ 80-90
5 sets 1@ 90-95

then, Metcons

Trevor Belline
5/24/2017

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

Front Squat
2-2-2-5-5@70,77,83,85,88

3rds
10 Thrusters 95/65
Run 100m
rest 5, repeat

AAB
Front Squats

Emom
5-3-3-3@75 P Snatch
rest 3, repeat w Squat

metcon @ 115/75

Trevor Belline
5/23/2017

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

Many of you have asked... We will be doing Murph on Sat morning! We will also have sessions on Sunday and then due to the Holiday we will cancel Monday sessions, and begin a new cycle on Tuesday.  

Southies!  and anyone who wants to join :) Brandon and Greg will be grilling Sat after Murph!  Hotdogs and Burgers!  Bring a side and some good times!  What better way to end a Memorial Day Murph!

21 min EMoM
1) 5 Strict Pullups / 5 Strict 3 second descent pullups
2) 5 KB Press OH / Strict HSPU / Strict Def 45/25
3) 10 OH Burpees

3 min AMRP
Clean and Jerks
2 min AMRP
Cleans
1 min AMRP
Deads
A)135/95, B)115/75, C)95/55
AAB)165/115

AAB
Emom

From Ground, 5 sets of
1 Push Press, 2 Pausing Jerks @85,85,87,90,90

Metcon

 

Trevor Belline