CrossFit 5150 – CrossFit
Weightlifting
Clean, Jerk, and Snatch Ladder (Time)
For Time:
10 Clean 95/65
10 Jerk 95/65
10 Snatch 75/55
8 Cl. 135/95
8 J. 135/95
8 Sn 95/65
6 Cl. 155/105
6 J. 155/105
6 Sn. 115/75
4 Cl. 175/125
4 J. 175/125
4 Sn. 135/95
2 Cl. 185/135
2 J. 185/135
2 Sn. 155/105
*The weights are a guide. Your goal is to hit these numbers. If they are above your max, then the last set of lifts should be at 90-95% of your max. Same thing applies if the numbers are under your max.
Metcon
Metcon (Time)
For time:
50 Dubz
500m Row
50 Sit ups
40 Dubz
400m Row
40 Sit ups
30 Dubz
300m Row
30 Sit ups
20 Dubz
200m Row
20 Sit ups