11-26-19

CrossFit 5150 – CrossFitWarm-upMetconWeightliftingsnatch high pull + 1 full snatch (5×1 )go up in weight each timeMetconMetcon (Time)2 Rounds 20 Overhead squat (135/95) 40 CTB pull-ups

11-25-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (find a MTR for this marvelous Monday )barbell glute raises (2 x 20 )DB walking lunges (2x 50′)reps will vary form person to person the 16 reps is how many steps it took me to do 50’Shoulder...

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)Teams of two For time: Buy in: 80 Burpees 5 Rounds 30 Wbs 20/14 30 Deadlifts 135/95 30 Cal. bike 30 P. Cl. 135/95 Cash out: 80 Burpees*Teams may split up the reps (evenly) however they’d...

11-23-19

CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch (5×1@70 of you 1 RM)MetconMetcon (AMRAP – Reps)EMOM 20 Odd: Row 15/12 cals Even:1 rope climb, 4 DB squat clean (50/35)

11-22-19

CrossFit 5150 – CrossFitWarm-upMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles