Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingShoulder Press (50/5, 60/3, 65/3, (70/3)3*)Build to a heavy 3.MetconMetcon (Time)For time: 5 Rounds 12 Deadlifts 115/85 12 Bar Facing Burpees Directly into… 5 Rounds 9 Hg. Power Cleans 9 Box Jumps...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 10-20-30 Alternating DB Power Snatches 50/35 Single Arm DB Hg. Clean and Jerks Bike CaloriesCoreMetcon (No Measure)12 min. EMOM (4 set) 1. 40-50 Seconds High Plank Hold 2. 10-12 Crossbody...

Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)”Brian Serdynski” For Time: 400 meter Run 50 Air Squats 350 meter Run 40 Sit-Ups 250 meter Run 30 Push-Ups 150 meter Run 20 Jumping Jacks Wear a Weight Vest (25 lb) and Blast Mask. With...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 100 Double Unders 80/60 Calorie Bike 60 Box Jump Overs 24/20 40 Push Jerks 75/55 200 Meter Farmer’s Carry 1.5/1.0Accessory WorkMetcon (No Measure)If time permits… 3 sets 6 DB...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch (60/3, (70/3)4)Our next 6 week weight lifting cycle is the snatch. Focus on technique and form. Get ready to hit big numbers!MetconMetcon (AMRAP – Reps)20 min. EMOM Minute 1: 9 Toes to Bar +...