11-16-19

CrossFit 5150 - CrossFitWarm-upWeightlifting1clean pull + 1 power clean (3x3 @70 )MetconMetcon (Time)4 Rounds Row 500m 5 Clean and jerk (225/155) 4 box jump (30/24) 3 legless rope climbif you cant do legless then just do reg, rope climbs

11-15-19

CrossFit 5150 - CrossFitWarm-upMetconArtie (AMRAP - Rounds)Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the...

11-14-19

CrossFit 5150 - CrossFitWarm-upWeightliftingPower Snatch (5-3-1)start @70MetconMetcon (Time)10-20-30 Single arm DB thruster (50/35) sit-upswitch arms half way through the thrusters

11-13-19

CrossFit 5150 - CrossFitWarm-upWeightliftingDeadlift (find a 3 rep max)MetconMetcon (Time)50-40-30-20-10 Deadlift (135/95) Wall ball (20/14)

11-12-19

CrossFit 5150 - CrossFitWarm-upWeightliftingPush Jerk (5-3-1 )start at 70 % and go up in weight make big jumpsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 minutes 12 Burpee box jump over (24/20) 6 Bar muscle-ups 8 Strict HSPU 50 Double-unders

11

CrossFit 5150 - CrossFitWarm-upMetconMetcon (Time)4 Rounds Run 400m 4 x 1 full snatch + 1 overhead squat (135/95) 12 Ring dipGoal is 16 min

11-9-19

CrossFit 5150 - CrossFitWarm-upMetconMetcon (Time)Run 1000m 80 Burpees 60 Box jumps (24/20) 40 Front squats (95/65) 20 Alternating front rack lunge (95/65) 10 bar MUs

11-08-19

CrossFit 5150 - CrossFitWarm-upMetconCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.Crossfit Games Open 20.5 Masters (55+) (Time)For time,...

11-7-19

CrossFit 5150 - CrossFitWarm-upWeightliftingShoulder Press (3x10 @60)stay at 60 % stay lightMetconMetcon (AMRAP - Rounds and Reps)15 min amrap run 400 25 sit ups run 200 25 leg lifts run 400 25 push ups run 200 25 jump squats

11-06-19

CrossFit 5150 - CrossFitWarm-upWeightliftingDeadlift (3x3 start @75% )Go up in weight each setMetcon3x: Metcon (Weight)100 m sled pull 90/45 max bench press @60%score will be total tonnage of bench

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