Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch Grip Deadlift (60/5, 70/5, 80/5, 85/3, 90/3, 100/3 )*Percentages are based off your snatch. We are working toward strength.Power Snatch (60/3, 70/2, 75/2, 80/2, (85/1)2)MetconMetcon (AMRAP –...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean (60/3, 70/3, 80/3, (85/2)3)MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1: Goblet Squat 50/35 Single DB Push Press 50/35 After Each Set: 100 Meter Farmers Carry...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardGymnasticsMetcon (No Measure)12 min. EOMOM 1. 5-10 MUs, C2B, Pull ups 2. HSPUs *This is skill work. You will alternate between any version of the 2 movements depending on your skill level. Rest as needed. Work on...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/2, 90/1, 95/1, 98/1, (102/1)*)We are going for a one rep max. Dig deep, focus, stay tight! You are stronger than you think!MetconMetcon (AMRAP – Rounds and Reps)10 min....

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconBergeron Open Test (AMRAP – Reps)Open Test 20 min. AMRAP 50 Wbs 20/14 50 Dubz 40 Bjs 24/20 40 T2b 30 C2b 30 Burpees 20 Power cleans 145/100 20 Jerks 145/100 10 Power Snatches 145/100 10 MUsFinisher!Metcon...