11-21-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)2 Rounds 20 Push Press (115/75) 30 Burpee 15 Ring dip Run 800m

11-20-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean and Jerk (5×1 @ 80 of you 1 RM )work on dropping under the bar on clean and the jerkMetconMetcon (Time)Row 1000 m 80 AbMat Sit-ups 60 Kettlebell Swings, (53/35) 40 Box Jump (24/20) 20 Waiters Walking Lunges,...

11-19-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)Easy EMOM 12 1. 15 unbroken wall ball (20/14) 2. 40 Double-unders 3. 8 unbroken toes to barMetcon (Time)3 Rounds Run 400m 10 hang power clean (135/95) 12 pull-up

11-18-19

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (find 2 RM )you will have 15 min to find a 2 RMMetconMetcon (Time)21-15-9 Deadlift (185/125) Cal Assault BikeGoal is 6 mins

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting1 Sn. + 1 OHS9 EMOM (50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1MetconMetcon (AMRAP – Rounds and Reps)HOT MESS AMRAP in 20 minutes 8 Hg. P. Cl. 135/95 12 Push ups 16 Lateral lunges 65/45 20 Cal....