12-5-19

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (3×3)start at 60% go up in weight each setMetconMetcon (Time)21-15-9 front rack lunges 95/65 AB cals T2B

12-4-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)EMOM 14: Odd: :10 HS hold against wall or freestanding hold Even: 1x walk hands around box with knees or feet on the center of the box.Metcon (Time)Run 800m 50 Burpees 25 Thrusters (135/95) Run...

13-3-19

CrossFit 5150 – CrossFitWarm-upWeightliftingsnatch balance + 2 OHS (3×3 )Go up in weight each setMetconMetcon (Time)4 Rounds 75 Double-unders 25 Russian swing (70/53) 25 Box jump over (24/20) 25 Abmat sit-ups

12-2-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (1×1)Bulgarian split squats (2×8)Good Mornings (3×7 )start at 60 % of your 1 rm go up in weight each setShoulder Press (1×1)