Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingHg. P. Cl. + J (60/3, 70/3, 75/3, (80/2)3*)MetconMetcon (Time)For Time: 21-15-9 Hg. P. Cl 135/95 DB Snatch Run 200m 21-15-9 DL 135/95 WB 20/14 Run 200m 21-15-9 Step ups w/med ball 20/14 V-ups Run...

Saturday

CrossFit 5150 – CrossFitMetconMetcon (Time)For time: 800m Run 40 KB Sumo Deadlifts 40 KB Russian Swings 80 KB Goblet Squats 40 KB Russian Swings 40 KB Sumo Deadlifts 800m run

Friday

CrossFit 5150 – CrossFitMetconIncredible Hulk (AMRAP – Rounds & Reps)”INCREDIBLE HULK” AMRAP in 20 minutes 5 Deadlifts (115/75 lb) 5 Hang Power Cleans (115/75 lb) 5 Front Squats (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb)...

Thursday

CrossFit 5150 – CrossFitWeightliftingShoulder Press (50/5, 60/5, (70/5)3*)MetconMetcon (AMRAP – Reps)20 min. AMRAP (reps): 200m Run Max Unbroken Push-ups 200m Run Max Unbroken Chest to Bar *Score = Total Reps(not including the run)4:30 Body BuildingSTRICT...

Wednesday

CrossFit 5150 – CrossFitWeightliftingClean (60/3, 70/3, 80/3, (90/2)2)MetconMetcon (4 Rounds for time ↓ shorter is better) Every 4 min. for 16 min. (4 rounds): 8/6 Cal. Bike 8 Handstand Push ups 8 Hg. Power Cleans 115/75 8 Push Press Rest remaining time of each...