CrossFit 5150 – CrossFitAccessory WorkMetcon (Checkmark)5 Sets: 4-8 Wide Grip Pull Up 10-20 Seconds Chin Over Bar Hold 8 DB Scapular Pull ()MetconMetcon (Time)For time: 5 Rounds (19 Minute Time Cap) 12 Calorie Row 6 Wallball 30/20 3 DB Man Maker 50s/35s...
CrossFit 5150 – CrossFitMetconBench Press (4 x 4)Build to a heavy set of 4.Goblet Squat (4 x 4)*20 sec. hold on the GS. Focus on the upright position and engaging your core. *Alternate between bench and goblet squats.MetconMetcon (AMRAP – Rounds and Reps)4...
CrossFit 5150 – CrossFitWeightliftingMetcon (AMRAP – Rounds)EMOM 14: Even: 3 Clean and Jerk (185/125) Odd: 100′ sandbag/D Ball CarryMetcon1,000 Reps of Death (Time)For Time with a partner: Accumulate 1,000 reps Wallballs 20/14 Calorie row DB snatch...
CrossFit 5150 – CrossFitMetconCrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lbThere...
CrossFit 5150 – CrossFitMetconMetcon (Time)For time: 3 Rounds 16/12 Calorie Bike 12 Toes to Bar 8 Push Ups 200m RunCoreMetcon (No Measure)4 Sets: 40 sec. work/20 sec. rest 1. Low Plank Superman 2. Hollow Snow Angel *Alternate movements ()...
