Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl,...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean + Hang Power Clean (60/3, 70/2. 80/2, (85/2)2 )MetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP 5 Push Ups 10 Thrusters 95/65 15 V ups 20 Weighted Box Step Ups...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch Balance (50/3, 60/3, 70/3, 80/3, 85/3)Snatch + Overhead Squat (60/2, 70/2, 80/2, 85/1, 90/1)MetconMetcon (AMRAP – Rounds and Reps)10 min. AMRAP 10 Pull Ups 8 Single Down Up Devils Press...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/3, 85/2, (90/2)2)MetconMetcon (AMRAP – Reps)Every 4 Minutes For 16 Minutes (4 Sets): 10/7 Calorie Bike 12 Sumo Deadlift High Pull 95/65 14 Front Squat 95/65 16 Sit Ups...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardAccessory WorkMetconMetcon (No Measure)3 Sets: 4 Strict Pull Ups 8 Supinated Bent Over Row 3 Sets: 4 Supinated Pull Up 8 Seconds Hollow Hold Lat Pulldown *Score is the weight on bent over row.*video of hollow hold...