3-1-16
CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (4×4)Start your first set at 80% and go up from thereWarm-up5: Metcon (Time)5 burpee bar MUs
200 m runIf there is time left over work on skill
2-29-16
CrossFit 5150 – CrossFitWarm-upWeightliftingCleanSquat clean 5×3 – Drop and reset each rep – Start around 80% and adjust based on feelMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 minutes
7 Power cleans 185/115
14 Toes to bar
Rest 1 minute
2/28/2015
CrossFit 5150 – CrossFitWarm-upSkill Work10 minute EMOM
HSPU 30 sec.
Pistols 30 sec.MetconMetcon (AMRAP – Reps)35 minute running clock
*Work 5 minutes – rest 5 minutes
0 – 5:00
100 Dubz
Max burpees to plate
Rest to 10:00
10:00 – 15:00
35 Box jumps 24/20
Max KB swings 1.5/1
Rest to 20:00
20:00 – 25:00
400m run
Max WB 20/14
Rest to 30:00
30:00 – 35:00
100 Dubz
Max T2B
2-27-16
CrossFit 5150 – CrossFitWarm-upWeightliftingPush Press (3×3 @80)Metcon3x: Metcon (Time)50 DUs
10 push press 135/95
20AB mat sit ups
20 KBs
2-26-16
CrossFit 5150 – CrossFitWarm-upMetconCrossFit Games Open 16.1 (AMRAP – Reps)20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
2/25/19
CrossFit 5150 – CrossFitWarm-upWeightliftingClean and Jerkyou will have 20 mins to find a heavy 1 RM the you will do a 5 min emom of 1 C&J for 5 min Then you will work on form.
2-24-16-
CrossFit 5150 – CrossFitWarm-upGymnasticsHandstand WalkMetconMetcon (Time)5 Rounds
12 Deadlift 155/105lbs
9 Hang power cleans 155/105lbs
6 Push jerk 155/105lbs
Rest 1 minute
The goal of these ‘DT’ intervals is to push the barbell cycling speed. Don’t just go unbroken, be fast and efficient.Type the details of the metcon
2-23-16
CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)8 min AMRAP
7 p CL 95/65
7 BOB
7 G2OH KB 1.5/1.0rest 3 minsMetcon (AMRAP – Rounds and Reps)5 min AMRAP
10 Kbs
10 G2OH
10 Gobblet squatsrest 2Metcon (AMRAP – Rounds and Reps)3 min AMRAP
5 SQUAT CL
5 push ups
5 Bob
2-22-16
CrossFit 5150 – CrossFitWarm-upGymnasticsHandstand WalkWeightliftingBack Squatfind a 5RMMetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
2 T2B
2 Thrusters 115/75
4
4
8
8
16
16Try to go unbroken for as long
as possible. Try to stay away from
1 and drop unless you have to.
BBW #1
CrossFit 5150 – 5150 Barbell ClubWarm-upDynamic 2 sets 10 y each
Knee pulls
Quad pulls
lateral lunges
Toe pulls
scissor kicks
Scorpions
Movement prep
Mini Band Glute activion 1×10
Band assisted Hip flexor stretch 60 sec each leg
Band pull aparts 3x10clean complex1 clean+2 front squats + 3 Thrusters5 singles @70 of you C&J
Target 11# increase /work set are above
275#
Target 5.5 # increase / […]