CrossFit – Sun, Oct 19

CrossFit 5150 – CrossFitWeightliftingPush Press + Push Jerk + Split Jerk (5 x 1)Start at 50% of your Jerk. Build weight with each complex.MetconMetcon (Time) For time: 3 Rounds 6 OHS 65/55 10 T2B 12 Overhead Lunges Rest 2 min.- add weight 3 Rounds 4 OHS...

Benchmark Friday

CrossFit 5150 – CrossFitAnnie (Time)50-40-30-20-10 Double-unders Sit-upsJudge/AthleteSTRENGTHMetcon (Time) For time: 3 Rounds DB Overhead Lunge(across the gym and back) 50/35 10 D Ball Over the Shoulder 80/50

CrossFit – Thu, Oct 16

CrossFit 5150 – CrossFitWeightliftingBack Squat (5 x 5)*Build to a heavy set of 5.MetconMetcon (Time)For time: 6 Rounds (16 Minute Time Cap) 9 Box Jumps 30/24 6 Pull Ups 3 Deadlifts 225/155

CrossFit – Wed, Oct 15

CrossFit 5150 – CrossFitWeightliftingHang Clean + Clean (60/3, 70/3, 80/2, (85/2)2)MetconMetcon (Time) For Time: (10 Minute Time Cap) 30 Hang Power Clean 135/95 20 Down Up Over Bar 10 Shoulder To Overhead

CrossFit – Tue, Oct 14

CrossFit 5150 – CrossFitAccessory WorkMetcon (Checkmark) 12 min. EMOM (3 Sets): 1. 12 DB Hammer Curl 2. 45 sec. Hollow Hold 3. 12 DB Bent Over Lateral Raise 4. RestMetconMetcon (Time) For time: 4 Rounds 500m Row 30 Butterfly Sit Ups 400m...