CrossFit – Sun, Mar 23

CrossFit 5150 – CrossFitWeightliftingShankle Complex (6 x 1)1 Deadlift 3 hang clean pulls 1 hang clean 2 jerks12 min. EOMOM *Start at 60% of C and J and build weight with each complex.MetconMetcon (Time) For time: 800m run 15 cleans 135/95 35 KB swings 1.5/1...

CrossFit – Sat, Mar 22

CrossFit 5150 – CrossFitMetconMetcon (Time)For time: 5 Rounds 400m Run 20 Wallballs 20/14 10 SDLHP 95/65 10 ThrustersBooty GainsMetcon (AMRAP – Reps)4 x 3 min. EMOM Work 40 sec./Rest 20 sec. 1. Bulgarian Split Squat 2. Glute Bridges 3. Reverse (DB) Lunge *...

CrossFit – Fri, Mar 21

CrossFit 5150 – CrossFitWeightliftingCrossFit Games Open 11.3 (AMRAP – Rounds and Reps)5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#MetconCrossFit Games Open 13.2 (AMRAP – Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75#...

CrossFit – Thu, Mar 20

CrossFit 5150 – CrossFitWeightliftingSnatch (60/3, 70/3, 80/2, 85/1, 90/1)MetconMetcon (Time) For Time: 21-15-9 Single DB Cluster 50/35 DB Box Step-ups (one DB) Rest 2 min. 15-12-9 DB Thruster 50/35 DB Box...

CrossFit – Wed, Mar 19

CrossFit 5150 – CrossFitSkill WorkMetcon (AMRAP – Reps)10 min. EMOM (alternate movements every minute) 1. 30 Double Unders 2. 5-10 Handstand Push-ups *Athlete’s score is the HSPUs.MetconMetcon (Time) For time: 5 Rounds 15 Deadlifts 135/95 10 Hg. P....