5=1=18

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingPush Press (1×1 MTR )you will have 15 mins to find a MTRMetcon3x: Metcon (Time)5 push press
15 box jumps 30/24
20 unbroken KBs 1.5/1.0use 75 % […]

By |April 30th, 2018|Categories: WOD||0 Comments

5-1-18

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 |April 30th, 2018|Categories: WOD||0 Comments

4-30-18

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure) 2x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsWeightlifting1 Clean + 1 Hg. clean + 1 Jerk12 min. EOMOM
60/1+1+1, (70/1+1+1)2, (80/1+1+1)2, 90/1+1+1Metcon3x: Metcon (Time)10 hang power cln. 135/95
10 bar over burpees
10 S2OH
10 sit ups

By |April 29th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)My Dumbbell is My BFF
For time, using a single dumbbell

600m run (yes, with your bff)
50 weighted step ups
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches (alternating)
10 weighted pull-ups
20 overhead squats (L […]

By |April 28th, 2018|Categories: WOD||0 Comments

4-28-19

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 |April 27th, 2018|Categories: WOD||0 Comments

4-27-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (2 Rounds for reps)buy in 1 mile run
Annie
cash out 1 minleweighted vest optionalAnnie (Time)50-40-30-20-10
Double-unders
Sit-ups

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

4-26-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)For time:
4 thrusters
4 burpee boxjumps
8 thrusters
8 burpee boxjumps
12 thrusters
12 burpee boxjumps 24/20

95/65
10 min capMetcon (No Measure)accessory work

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

4-26-18

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

4-17-18

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

4-25-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches

Men: 165 lb.
Women: 115 lb.Metcon (AMRAP – Rounds and Reps)Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches

Men: 135 lb.
Women: 95 lb.Metcon (AMRAP – Rounds and Reps)Beginner Option
Complete […]

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