4-10-18

CrossFit 5150 – Barbell clubBBW Rest when dead day 2 (5×1)Clean Grip Iso Start + Low Hang Clean Work at 75% of your 1RM Clean & Jerk.
Instructions: Target 10# increase / week if work sets are above 220
Raise the bar 2 inches off the floor and hold for 3 second pause. Bar returns to the […]

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

4-10-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)EMOM FOR 10 MIN
1st min row cals 15/12
2nd min 15KBs 2.0/1.5Metcon (AMRAP – Rounds and Reps)15 min AMRAP
16 OHL with KB 1.5/1.0
8 Burpee BJO 30\24
16 push ups

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

4-9-18

CrossFit 5150 – CrossFitWarm-upWeightlifting1 power sn.+1 hang snatch+2 OHS (every 90 sec do 1 lift for 5 rounds )start @ 60 % and go up in weight from thereMetcon3 x: Metcon (Time)10 power sn. 115/75
10 T2B
30 DUS

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingHang Snatch12 min. EMOM
0-3 1 Hg. P. Sn. + 1 Hg. Sn.
4-7 2 Hg. Sn.
8-11 1 Hg. Sn.
rest 3 min.
5 min. EMOM
1 Hg. Sn. @ 95% of final lift on previous EMOMMetconMetcon (Time)Vest Chipper (with a weighted vest)

40 Push ups
30 Cal. row
20 WBs […]

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

Climb Every Mountain

CrossFit 5150 – CrossFitMetconFT: Metcon (Time)10-20-30-40-50
KB swings 1.5/1.0
Mountain Climbers
Abmat Situps

Rx+ 2.0/1.5

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

4-7-18

CrossFit 5150 – Barbell clubWarm-upBBW rest when your dead (6×1 )snatch grip dead lift to power position+ hang snatch
work to 65%of 1RM snatch for 6 singals
target in crease10#/week if work sets are above 220
target in crease5#/week if work sets are below 220BBW rest when your dead (1×3)Front Squat Work to 75% of 1RM Front […]

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

4-6-18

CrossFit 5150 – CrossFitWarm-upMetconMary (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

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

4-5-18

CrossFit 5150 – CrossFitWarm-upMetcon3x: Metcon (No Measure)200 m farmer carrie
200 m sled pull
200 sand bag carrieWeightliftingBench Press (find a 1 RM )

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

4-5-18

CrossFit 5150 – Barbell clubWeightliftingBBW rest when dead 3 (1×1)Snatch from Blocks Work to 85% of your 1RM Snatch for a single, then decrease weight for 3×2.BBW rest when dead 3 (3×2)For Drop Sets 3×2, decrease weight by 30# down if heavy single is above 220
For Drop Sets 3×2, decrease weight by 203 down […]

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

4-4-18

CrossFit 5150 – CrossFitWarm-upWeightliftingClean (5@65 4@70 3@80 2@85 1@90)MetconMetcon (Time)run 600
then 3 rounds of
10 power cleans 185/115
20 wallballs 20/14
then run 600

By |April 3rd, 2018|Categories: WOD||0 Comments