Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (50/5, 55/5, 60/5, 65/5, 70/5)MetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP 400m Medball Run 20/14 20 Wallballs 20/14 20 Medball Sit ups 20 Pull...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightlifting*Rest 60 seconds between lifting sets.Snatch Balance ((50/5)3)3 sets of 5 at 50% of your snatchOverhead Squat ((50/5)3)3 sets of 5 at 50% of your OHSSnatch Balance + Overhead Squat (50/2 + 3,...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardSTRENGTHMetcon (AMRAP – Rounds)EMOM 14: Even: 3 Clean and Jerk (185/125) Odd: 100′ sandbag/D Ball CarryMetconMetcon (Time)For time: 3 Rounds 6 OHS 65/55 10 T2B 12 Overhead Lunges Rest 2 min.- add weight 3...

Saturday

CrossFit 5150 – CrossFitTrack Day! Meet at Chittick Field 1900 Walnut Ave.View Public Whiteboard

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*This workout is too long to do judge-athlete. So, use chips or a board to keep accurate count of...