Wednesday

CrossFit 5150 – CrossFitWeightliftingSnatch (60/3, (70/3)4* go up if good)Back Squat (60/4, 70/4, (80/3)3)MetconMetcon (AMRAP – Rounds and Reps) 10 min. AMRAP 10 Calorie Bike 10 SDLHP 95/65 10 HSPUs

CrossFit – Mon, Mar 30

CrossFit 5150 – CrossFitWeightlifting3 P. Sn. + 3 Sn. PP + 3 OHS (60/3 + 3+ 3)2, 65/3 + 3 + 3)2)Snatch Push Press- behind the neckMetconMetcon (Time)For time: 3 Rounds 21 Overhead Squats 95/65 15 Toes to Bar 9 Cal. Bike

CrossFit – Sun, Mar 29

CrossFit 5150 – CrossFitWeightliftingShoulder 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 24/20 Directly...

CrossFit – Sat, Mar 28

CrossFit 5150 – CrossFitMetconMetcon (Time)For time: 10-20-30 Alternating DB Power Snatches 50/35 Single Arm DB Hg. Clean and Jerks Bike CaloriesCoreMetcon (Checkmark) 12 min. EMOM (4 set) 1. 40-50 Seconds High Plank Hold 2. 10-12 Crossbody V Ups 3. 40-50...

Honor a Hero Friday

CrossFit 5150 – CrossFitMetconBrian Serdynski (Time)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 Rx= Weighted Vest 20/14 Rx+= 25/19 vestWear a Weight Vest (25 lb) and Blast Mask. With a...