Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting3 P. Cl. + 3 F. Sq. 10 min. EOMOM
(60/3 + 3)5*MetconMetcon (AMRAP – Reps)You and Your Lifting Partner

6 Min
30 P.J. 95/65
30 P.J. 115/75
Amrap P.J. 135/95

rest 3 min

6 min
30 […]

By |May 26th, 2018|Categories: WOD||0 Comments

5-26-18

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (No Measure)EMOM 10
Odd: HSQ snatch + snatch bal + OHsq
Even: 6-8 t2b
Use 95-115 for snatchMetconMetcon (Time)1k row
30 OTR burpee
750m row
20 OTR burpee
500m row
10 OTR burpee

By |May 25th, 2018|Categories: WOD||0 Comments

5-25-18

CrossFit 5150 – CrossFitWarm-upMetconHelton (Time)3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here

By |May 24th, 2018|Categories: WOD||0 Comments

5=24-18

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 23rd, 2018|Categories: WOD||0 Comments

5-24-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPower CleanEvery 90 sec 3 power cleans @ 80 % for 6 roundaMetconMetcon (AMRAP – Rounds and Reps)12 min AMRAP
10 WB 30\18
8 Kipping HSPU
6/6 pistols
4 bar Mus

By |May 23rd, 2018|Categories: WOD||0 Comments

5-23-+18

CrossFit 5150 – CrossFitWarm-upWeightliftingSplit Jerk (3×3 @80 of your 1 RM )MetconMetcon (Time)3rds
15/15 KB snatch at 53
20 box jump overs 24/20
10 c2b pull ups

By |May 22nd, 2018|Categories: WOD||0 Comments

5-22-18

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 21st, 2018|Categories: WOD||0 Comments

5-22-18

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsWeightliftingDeadlift (3×3 @ 85 % )MetconMetcon (AMRAP – Rounds and Reps)Amrap in 6 mins
15 DL 185/135
5 Strict HSPUrest 3 minsMetcon (AMRAP – Rounds and Reps)6min AMRAp
5 DL 185\135
5 […]

By |May 21st, 2018|Categories: WOD||0 Comments

5-21-18

CrossFit 5150 – CrossFitWarm-upwarm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingThruster (6×3)EMOM FOR 6 min
3 thrusters at 80% of your 1 RMMetconMetcon (AMRAP – Rounds and Reps)10 min AMRap
3 Clusters 135/95
3 front rack lunges (3 on each leg)
6 bar over burpees
6 V-ups
50 DUs

By |May 20th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/3, 70/3, 75/3, (80/3)3*)MetconMetcon (Time)21-15-9
Wallball 30/20
HSPUs
rest 3 min.
18-12-6
Cal. row
Box jump 24/20
rest 3 min.
15-9-3
Clean 135/95
Snatch 95/65

By |May 19th, 2018|Categories: WOD||0 Comments