CF5150 Box – CrossFitWarm-upMobilityMetconMetcon (AMRAP – Reps)10 min EMOM
Even 3 OHS 135/95 or 70%
Odd 3 Jerksrest 2 minsMetcon (AMRAP – Reps)10 min EMOM
Even 8 pullups
Odd 8 bar over burpeesrest 2 minsMetcon (AMRAP – Reps)10 min EMOM
Even 10 KB swing 70/53
Odd 10 HSPU
CF5150 Box – CrossFitWarm-upMobilityMetcon???????????????????????????????5k Run (Time)Max Effort 5k Run
CF5150 Box – CrossFitWarm-upMobilityMetconBeast 12 (Time)For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball […]
CF5150 Box – CrossFitWarm-upMobilityGymnastics5x: Pull-upsMetcon3x: Metcon (Time)10 Clean &jerks135/95
10 front rack lunges 135/95
400 m run155/115 only if you can hold intensity.GymnasticsIf you finish the Wod and need more
do 3 sets of 30 K2E3x: Knees To Elbow (3×30)
CF5150 Box – CrossFitWarm-upMobilityGymnastics6x: Pull-upsWeightliftingyou will have 25 mins to find 3 RMFront SquatMetcon3x it is a 3 min Amrap with a 1min
rest between rounds. You are counting all reps for each round.3x: Metcon (3 Rounds for reps)1 min pull ups
2 min wall balls
3 push ups
CF5150 Box – CrossFitWarm-upMobilityGymnastics7x: Pull-upsWeightliftingDo not go over 70 % of 1RM
Do not muscle it up drop under the bar.
This is all technique workPower Snatch (3×5)Metcon8 min AMRAPMetcon (AMRAP – Rounds and Reps)3 bar MUs
3 power snatches 115/85
6 bar MUs
6 PS
9 bar MUs
9 PS
and so on untill you run out of time
CF5150 Box – CrossFitWarm-upMobilityGymnastics8x: Pull-upsMetcon3x: Metcon (Time)7 HSPU
14 alternating OH step ups 1.5/1.0
14 alternating OHS on top of box 20″With KB OH step up on box.
when on top of box do a OHS.
Step down and switch KB to other sideGymnasticsHollow rocks/ Hollow holds (50,75,100 you pick )
CF5150 Box – CrossFitMetconMobilityMetconThis is a partner wod each person has to complete all 3rds before the next person starts3x : Metcon (Time)30 HR push ups
21 OHS 95/653X : Metcon (Time)30 T2B
21 G2OH 95/653x : Metcon (Time)30 burpees
21 pull ups
CF5150 Box – CrossFitcoaches call (No Measure)10 shoulder pass overs
10 burpees w/ running in place
10 squats
10 push upsMetcon (Time)With a 20 Min Running Clock:
Run 4x400M
Rest 2 min between each round*Go at max effort each run / score is SLOWEST time*
**2 min transition to next Metcon, so faster you finish the run, the […]
CF5150 Box – CrossFitWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings w/ PVC
– 5 InchwormsGymnasticsPull-ups (4)Chelsea (AMRAP – Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats