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So far charlesatcf5150 has created 1553 blog entries.

5-12-18

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

5-11-18

CrossFit 5150 – CrossFitWarm-upMetconAngie (Time)For Time:
100 pullups
100 pushups
100 situps
100 air squats

By |May 10th, 2018|Categories: WOD||0 Comments

5-10-18

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightliftingPower Snatch (6×5)EMOM for 6 min
5 power snatch @ 75%MetconMetcon (AMRAP – Rounds and Reps)13 min Amrap

5 unbroken power snatch 95/65
10 C2B
15 wall balls 20/14If you break on the snatches it is […]

By |May 9th, 2018|Categories: WOD||0 Comments

5=10-18

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 9th, 2018|Categories: WOD||0 Comments

5-9-18

CrossFit 5150 – CrossFitWarm-upWarmup 5150 (No Measure)3x
run 200 or row 250
5 pull ups
10 push ups
15 squatsWeightliftingDeadlift (4×3)4 sets of 3 starting at 75% go up in weight each setMetcon3 x: Metcon (Time)10 T2B
run 400
15 DL 225/155
row 500

By |May 8th, 2018|Categories: WOD||0 Comments

5-8-18

CrossFit 5150 – CrossFitWarm-up2: warm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingBench Press (3×3)warm up to 80% do all 3×3 at 80Z PRESS (3×10 )SIT FLAT ON FLOOR WITH LEGS OUT IN FRONT OF YOU AND PESS BARBELL OR DUMBBELLgo up in weight each set

By |May 7th, 2018|Categories: WOD||0 Comments

5-8-18

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 7th, 2018|Categories: WOD||0 Comments

5-7-18

CrossFit 5150 – CrossFitWarm-upWeightliftingThruster (6×5)EMoM for 6 mins
warm up to 75 % of 1 Rm and do all 6×5 at 75%MetconMetcon (AMRAP – Rounds and Reps)Amrap in 13 mins
12 front rack lunges
8 S2OH
4 pistols

By |May 6th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingMetcon (Time)Clean, Jerk, & Snatch Ladder
For Time:
10 Clean 95/65
10 Jerk 95/65
10 Snatch 75/55
8 Cl. 135/95
8 J. 135/95
8 Sn 95/65
6 Cl. 155/105
6 J. 155/105
6 […]

By |May 5th, 2018|Categories: WOD||0 Comments

5-5-18

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 4th, 2018|Categories: WOD||0 Comments