4/22/2018

Crossfit 540: 8,12,1
CrossFit 540 South: Rest Day

4 min AMRP
10 Toe Raises
5 DB Jerks on each arm
10 squats

rest 10
1 min of BJ
1 min of WB
1 min of 1 min of nasties
1 min of Burpees

rest 5

optional 800 all out

AAB - 2 hr workout

4-8-12
Thrusters 135/95
alt w 1-2-3 RC

rest 15  
5 min AMRP
9 HSPU
6 BFB
3 Snatches 165/115

rest 30
Gen wod w T2B and 16 min break

Trevor Belline
4/20/2018

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 6.15,11.30 - Open Gym, 4.45,6.15

A1
Bench Press
Sets of 10,10,8,8,6,6
If NME>6, @65,68,72,72,75,78
If NME<6, @58,62,70,70,75,75
1011 on 10-8's, 3012 on 6 resting 2-3

Structural 10-10-8-8-8@3012 @65-75 rest 2

A2
During rest on Bench,
1 Power Clean + 1 Below Knee PC + 1 HPC @ 65-75

A3
During rest on Bench as well,
87-10 Strict PU

10 Box Facing Burpee Over
30 DB Snatch
8 BFB Over
20 DB Snatch
6 BFB Over
10 DB Snatch A)50/35, B)35/20, C)20/10

AAB

A1
Snatch Grip Deads
3 sets of 3 reps  
3 up 3 Down @ 90+ max rest 30 sec between 

A2
Strict HSPU
3 sets of 60% or to failure
rest 45 sec between

20 min Emom
1)1 Snatch + 1 Hanging Snatch @80+
2) 3 BMU Swings +  3 BMU
3) 20/15 Cals on Bike
4) rest
 

 

Trevor Belline