4/16/2018

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

5rds
5 DB thrusters on Right
5 DB thrusters on left
5 Hang Clean and Jerk on Right
5 HC and J on Left
10 DB Snatches on right
10 DB on Left
20 Goblet Squats (RX+ 10 OH DB Sq on each arm)
20 Toe Raises / T2B
rest 3
*score total time

AAB
Clean + 3Push Press + Jerk
6 sets @85 PP Max

Metcon

Trevor Belline
4/15/2018

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

Front Squat
Sets of 2,3,3/5,5,5,5,5
NME>6@65,75,80/75,80,85,85,85 2111/1013
NME<6@65,73,78/73,78,82,82,82

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

12 min AMRP
3 Sq Cleans
6 Pullups
9 Burpees

AAB

Front Squats

Sq Clean
3-3-3-3-3-3-3@80,83,85,87,90,90+,90+

4rds
Run 200
Bike 15
50 DU
Rest 2

 

 

Trevor Belline
4/14/2018

CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,9

Nutritional Seminar at South today at 10am.  If you have chairs, go ahead and bring them!  This same seminar will be at North at 1 on Sunday.

Grace
30 Clean and Jerks for time
A)135/95, B)115/75, C)95/55

Bench Press
10 sets of 3 @ 60
13x1 rest 1 min

alt sets w
Deads @ Same reps and %'s
x130

Optional extra
1 min of AAB
rest 1
1 min AAB

AAB
Bench and Deads

5 sets of
1 Hanging Hi Pull + 1 HPS + 1 HSS @60+

Hanging Sq Snatch
1-1-1-1-1-1-1-1@80,85,85,87,90,93,93+,93+

5rds
15 Cals on Bike
HS Walk 42 ft in 6 ft increments

Trevor Belline