Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingHg. P. Snatch + P. Snatch (60/2, 70/2, 80/1, (85/1)2)10 min. E2MOM *Percentages are a guide. Go up in weight as form dictates.MetconMetcon (Time)For time: 5 Rounds 25/21 Cal. Bike 50 Double Unders...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/3, 85/2, (90/2)2)*Rest 60-90 sec. between setsMetconMetcon (Time)For time: 10 Rounds 200 Meter Row 10-1 Single Dumbbell Box Step Overs (50/35) (24/20) Rx += Double...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Reps)3 Rds. 2 mins: Max Hg. P. Cl. (135/95) 2 mins: Burpee to a plate 2 mins: P. Sn. 95/65 Rest 2 min. *Athletes will rotate between stations. Score is total reps.CoreMetcon (AMRAP –...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Reps)Team of 3: 6 min. AMRAP: Clean & Jerks (135/95) 6 min. AMRAP: Bike Calories 6 min. AMRAP: Wall Balls (20/14) 6 min. AMRAP: Bike Calories 6 min. AMRAP: Build to A Heavy Clean...

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th...