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5-19-18

CrossFit 5150 – CrossFitWarm-upMetcon (Time)partner wod
run 800
60 power clean 115/75
60 thrusters
row 2000
60 DL 185\135
60 back squatrun as a team, partition as necessary

By |May 18th, 2018|Categories: WOD||0 Comments

5–19-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingBBW open road (5×1)Clean Complex 5 singles at 70% of 1RM CJ.
1 Clean, 2 Front Squat, 3 Thrusters Target 10# increase / week if work sets are above 275#
Target 5# increase / week if work sets are below 275#
MUST MAKE 4/5 ATTEMPTS SUCCESSFULLY TO INCREASE THE WEIGHTBBW open […]

By |May 18th, 2018|Categories: WOD||0 Comments

5-18-18

CrossFit 5150 – CrossFitWarm-upMetconEva (Time)5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

By |May 17th, 2018|Categories: WOD||0 Comments

5-17-18

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Power Snatch (fine a 3 rep max)take 75 % of you a3 RM and that will be weight for metconMetconMetcon (AMRAP – Reps)13 min AMRAP
400 m run
max HPS

By |May 16th, 2018|Categories: WOD||0 Comments

5=17-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingBBW Open Road (5×1)Clean + 2 Jerks Work at 80% of 1RM CJ.
Target 10# increase / week if work sets are above 275#
Target 10# increase / week if work sets are below 275#BBW Open Road (1×3)Back Squat Work to a set of 3 at 75% of 1RM Back Squat. Then […]

By |May 16th, 2018|Categories: WOD||0 Comments

5-19-18

CrossFit 5150 – CrossFitWarm-up3x: warmup 11 (No Measure)run 200
accumulate 30 sec support hold on rings
10 walking lunges
10 push ups
10 jump squatsMetconMetcon (Time)10 ring dips
20 alternating pistols
30 20 in box jumps
40 pull ups
50 KB s 1.5\1.0
40 KB push press (20 on each arm ) 1.5\1.0
30 […]

By |May 15th, 2018|Categories: WOD||0 Comments

5-15-18

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (5@70 4@80 3@85 2@90)Metcon3x: Metcon (Time)15 T2B
15 DL 225/155
15 WB 30/18
500 M rowRX+ every thing is unbroken

By |May 14th, 2018|Categories: WOD||0 Comments

5-15-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingBBW Open Road (1×1)Power Snatch + Snatch Snatch Complex – 5 min to complete all sets
1st Set: 85% of 1RM Snatch
2nd Set: 80%of 1RM Snatch
3rd Set: 75% of 1RM Snatch
Target 10# increase / week if work sets are above 220#
Target 5# increase / week if work sets are below 220#Power snatch […]

By |May 14th, 2018|Categories: WOD||0 Comments

5-14-18

CrossFit 5150 – CrossFitWarm-up3: warm up 13 (No Measure)10 shoulder pass overs
10 Bulgarian split squats on each leg
10 push ups
20 DUs or 60 SUsyou will have 12 mins to finishWeightliftingBack Squat (5@60 4@70 3@80 2@85)MetconMetcon (Time)50 DUs
1 bear 95\65
40 DUs
1 bear 115/75
30 DUs
1 bear 135\95
20 DUS

By |May 13th, 2018|Categories: WOD||0 Comments

16 Tons

CrossFit 5150 – CrossFitWarm-upMetconFT: Metcon (Time)Lift 16 tons (32,000lbs) with a partner using each lift only once (e.g. If Joe deadlifts, Jane cannot.) If you drop the bar, you must change lifts!

Allowed Lifts:

Deadlift
Sumo DL

Clean
Power Clean
Hang Clean

Snatch
Power Snatch
Hang Snatch

Squat Clean Thruster
Thruster

From a rack:
Back Squat
Front Squat
OHS
Strict Press
Push Press
Push Jerk
Split Jerk
Bench Press

Rx+ is do 20 tons.

By |May 11th, 2018|Categories: WOD||0 Comments