12-26-19

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (No Measure)Snatch OTM x 9 min Min 1: 3 x 75% Min 2: 2 x 80% Min 3: 1 x 85%MetconMetcon (Time)For Time 2 Rounds Row 500m 5 Rope Climbs

12-25-19

CrossFit 5150 – CrossFitMERRY X MAS EVERYONE

12-24-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)12 Days of Icon Christmas 1 Cluster (185/125) 2 MU’s 3 Box Jumps (30/240 4 Barbell Front Rack Lunge (185/125) 5 HSPU 6 Deadlift (185/125) 7 Toes To Bar 8 Strict Pull Up 9 Swings (70/53) 10 Burpees 11 Back...

12-23-19

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (MTR for the day )single leg deadlift (3×10 each leg )use KB or dumb bellsgo up in weight each setalternating shoulder press (3×12 (6 on each side ) )you can use DB or KBgo up in weight each...

Sanctuary Sunday

CrossFit 5150 – CrossFitMetcon ()Metcon (Time)In celebration of Hanukkah… 8 Days of Hanukkah For time: 8 Rounds 8 Deadlifts 8 Hg. P. Cl. 8 Fr. sq. 8 S2OH 8 Back rack lunge 8 Kb swing 1.5/1.0 8 BOB 8 V up*All barbell work is 135/95 HAPPY...