Honor a Hero Friday

CrossFit 5150 – CrossFitMetconJosie (Time)For time, wearing a 20-lb vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb Women: 105 lbDeputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed...

Thursday

CrossFit 5150 – CrossFitWeightliftingClean (60/3, 70/3, (80/2)3*)Just a reminder, (*) always means you can go up in weight as form dictates.MetconMetcon (AMRAP – Rounds and Reps)18 min. AMRAP 800m Run 30 Single Dumbbell Hg. P. Clean & Jerk 50/35 50...

Wednesday

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/3, 70/2, 80/2, 85/1, 90/1, 96/1, 99/1,(101/1)3* *Don’t repeat your max. Go from 96-99% to 101%. Keep going until fail. Don’t be afraid to fail and try again.)Today is the day! Time to PR!...

CrossFit – Sun, Mar 15

CrossFit 5150 – CrossFitWeightliftingSnatch + Overhead Squat (60/2, 70/2, 80/2, (85/1)3)MetconMetcon (Time) For Time: 21-15-9 Overhead Squats 135/95 Ring Dips Directly Into… 45 Bar-Facing Burpees

Saturday

CrossFit 5150 – CrossFitMetconMetcon (Time) For time: 3 Rounds 600 Meter Run 6 Rounds of “The Chief” 1 Round of “The Chief”: 3 Power Cleans 135/95 6 Push-ups 9 Air SquatsAccessory WorkMetcon (Checkmark)12 Minute EMOM (4 Sets): 1. 40 sec....