12-16-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (2 RM)Bulgarian split squats (3×8 )weighted so try and go up in weight each timeSplit Jerk (MTR)MetconMetcon (Calories)Bike or rower 1min on 30 rest for 6 rounds

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingSn. pull + Sn.6 min. E2MOM 60/2, 65/2, 70/2 Immediately into… 10 min. E2MOM Sn. (build to heavy)MetconMetcon (AMRAP – Rounds and Reps)5 Rds. 3 min. AMRAP 3 P. Sn. 135/95 6 Push ups 9 Squats rest 1 min. * 3 min. of...

12-14-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)AMRAP 14 minutes 150′ Sled drag forwards (Bwt on sled) 10 Box jump (24/20) 5 Bar muscle-ups 1 Rope climb

12-13-19

CrossFit 5150 – CrossFitWarm-upMetconBradley (Time)10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more...

12-12-19

CrossFit 5150 – CrossFitWarm-upWeightliftingSplit Jerk (5×2)go up in weight each timeMetconMetcon (AMRAP – Rounds and Reps)AMRAP 16 minutes 12/10 Calorie Bike 10 Hang power clean (95/65) 8 Push Press (95/65)