11-16-19

CrossFit 5150 – CrossFitWarm-upWeightlifting1clean pull + 1 power clean (3×3 @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...

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...

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...