Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 1000m Row 20 Back Squat 135/95 Rx+= 155/105 20 V Up Rx+= T2B 750m Row 15 Back Squat 15 V Up 500m Row 10 Back Squat 10 V Up*Rx+ = Toes to bar, 155/105 *Back Squats are from the...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean + Hang Power Clean (60/2, 70/2, 75/2, 80/2)Front Squat (60/3, 70/3, 80/3, (90/2)2 )MetconMetcon (Time)For time: 3 Rounds 10 Handstand Push ups 10 Power Clean And Jerk 135/95 200m...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardAccessory WorkMetcon (No Measure)3 Sets: 4 Strict Pull ups or Negative Pull ups 20 Hanging Knee Raises or 15 sec. Hanging Knee Tuck Hold 3 Sets: 8 Single Leg Romanian Deadlift (Each Side) 8 Goblet Squats *Rest as...

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 – CrossFitView Public WhiteboardWeightliftingBear Complex + Thruster + Front Squat ((50/1 + 2 + 3)2, (60/1 + 2 + 3)2, (70/1 + 2 + 3)2*)*Percentages are off of your clean and jerk. If it feels good, form is good, go heavier then 70%.MetconMetcon...