CrossFit 5150 – 5150 Barbell ClubWarm-upWeightlifting5150 BC 1-1 (5×2)Clean from the Blocks
Work at 70% of 1RM C&J.
Target 10# increase / week if work sets are above 245#
2
2
2
2
2
Target 5# increase / week if work sets are below 245#To Intensity and Beyond 1-2 (1×5)back Squat
Work to 70% of your 1RM Back Squat for 1×5. Then decrease for […]
CrossFit 5150 – CrossFitWarm-upWeightliftingfront squat pause 4-10front squat
4 sec in hole
10 on topMetconMetcon (Time)4 rounds
200 m framers carrie
10 HSPU
CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch Balance (3×3)start at 60 % of your 1RM snatchMetconMetcon (AMRAP – Rounds and Reps)13 Min AMRAP
15 C2B
10 pistols
5 PSN. 155/105
CrossFit 5150 – 5150 Barbell ClubWarm-upWeightliftingTo Intensity and Beyond 3 (3×3)Clean & Jerk
Work at 85% of your 1RM C&J for 3×3 in Week 1
3
3
3
Work at 90% of your 1RM C&J for 4×2 in Week 2
2
2
2
2
Work at 95% of your 1RM C&J for for 5×1 in Week 3
1
1
1
1
1
Work to a 1RM C&J in Week 4. Then […]
CrossFit 5150 – CrossFitWarm-upMetcon2 x: Metcon (Time)100 m lung
200 m plate OH carrie
400 m run
600 m run w/wall ball 20 /14
CrossFit 5150 – 5150 Barbell ClubWarm-upWeightliftingTo Intensity and Beyond 2-1 (3×3)snatch
Work at 80% of your 1RM Snatch for 3×3 in Week 1
3
3
3
Work at 85% of your 1RM Snatch for 4×2 in Week 2
2
2
2
2
Work at 90% of your 1RM Snatch for for 5×1 in Week 3
1
1
1
1
1
Work to a 1RM Snatch in Week 4. Then decrease weight […]
CrossFit 5150 – CrossFitWarm-upMetconBadger (Time)Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here
CrossFit 5150 – CrossFitWarm-upWeightliftingfront squat pause 4-10front squat
4 sec in hole
10 on topGymnasticsHollow rock holds 1 min (3x)Hollow holds 1 min. if you break time stopsBeat swings on bar (5×5)Beat swings on bar
CrossFit 5150 – 5150 Barbell ClubWarm-upWeightlifting5150 BC 1-1 (5×2)Clean from the Blocks
Work at 70% of 1RM C&J.
Target 10# increase / week if work sets are above 245#
2
2
2
2
2
Target 5# increase / week if work sets are below 245#To Intensity and Beyond 1-2 (1×5)back Squat
Work to 70% of your 1RM Back Squat for 1×5. Then decrease for […]
CrossFit 5150 – CrossFitWarm-upSkill Work5 MIN EMOM THRUSTERS (5 Rounds for reps)You pick a number of thrusters you can do every minMetconMetcon (AMRAP – Reps).EMOM for 20 mins
death by burpees + Thursters
EMOM you do and extra thrusterwhen you fail the reps in the min you cut you reps in half.