CrossFit 5150 – CrossFit
Weightlifting
Bench Press (50/5, 60/3, 70/3, (80/2)3*)
Bulgarian split squats (6 x 6 (R/L))
*Alternate bench press and split squats
Metcon
Metcon (Time)
For time:
100 Air Squats
75 KB Sumo Deadlifts 1.5/1.0
50 KB Swings
25 box jumps
4:30 Body Building
STRICT PRESS (5 x 5 building )
Alternate with pull ups
Weighted Pull-ups (Max weighted pull ups.)
Work on strict pull ups
Zercher Squat (5 x 8-10)
Build over 5 sets.
Alternate with farmer carry
Farmer’s Carry (50m heavy single arm Farmer carry)
25m with left arm, 25m with right arm