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3-16-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)AB 3 miles
rowe 2000 meters
run 1 mileIf you want RX+ use a vest you can start with whatever you want.

By |March 15th, 2019|Categories: WOD||0 Comments

3-14-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean Extension (3×3 starting @ 50 )3×3 starting @ 50 % of your clean go up each setclean complex (EOMOM for 14 mins )1 clean+2 front squats + 3 Thrustersstart at @50 of your Thruster go up in weight every set

By |March 13th, 2019|Categories: WOD||0 Comments

3-13-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)30 min AMRAP
400 m run
50 air squats
50 Alternating DB/KB pwr cleans 1.5/1.0
50 sit ups
15 T2b

By |March 12th, 2019|Categories: WOD||0 Comments

3-12-19

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (3×3 starting @60)Go up in weight every set.Metcon4x: Metcon (Time)15 cals AB/rower
15 pull ups
15 wall balls 20/141 round you will do AB and next round you will do rower. or row first then AB your choice

By |March 11th, 2019|Categories: WOD||0 Comments

3-11-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (find a 1 RM )You will only have 20 mins and I want you to pause at your chest
We will be going over the powerlifting commandsDeadlift (find a 1 rm )Pause at top and do not drop the bar

By |March 10th, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3/, 70/3, 80/3, 85/2, (90/2)2, 80/3)MetconMetcon (AMRAP – Rounds and Reps)Partner WOD
18 min. AMRAP
3, 6, 9, 12, 15,…
WBs 20/14
Deadlift 135/95
Dball over the shoulder 80/50

Partners alternate after a complete round. For ex. : athlete A completes full set of 3s, then athlete B completes 3s and so […]

By |March 9th, 2019|Categories: WOD||0 Comments

3-9-19

CrossFit 5150 – CrossFitWarm-upWeightlifting1 mile run + Cl. & JTime: 20 min.
Run 1 mile
Build to a heavy Cl. & J

*You have 20 min. to run one mile and build to a heavy Cl. & J. Your score is your Cl. and J.Metcon (No Measure)100m sand bag carry
200 sled pull 90/45
100 m farmer carry 1.0/1.0Do […]

By |March 8th, 2019|Categories: WOD||0 Comments

3-8-19

CrossFit 5150 – CrossFitWarm-upMetconCrossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutesCrossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk

Time cap: 10 minutesCrossfit […]

By |March 7th, 2019|Categories: WOD||0 Comments

3-7-19

CrossFit 5150 – CrossFitWarm-upAccessory WorkMetcon (No Measure)Hollow holds and
SupermansTabata rotate between the exercisesBulgarian split squats (3×10 )50/35support holds on rings (accumulate 3 mins )hold your self up on rings try to turn out hands.Metcon (No Measure)HandStand support holdsaccumlate 3 mins If you are feeling good try walking

By |March 6th, 2019|Categories: WOD||0 Comments

3-6-19

CrossFit 5150 – CrossFitWarm-upWeightlifting1 power sn.+1 hang snatch+2 OHS (95/65)EMOM for 6 minsMetcon5: Metcon (Time)5 pwr sn 95/65
5 HSPU
5 bJ 30/24Metcon (No Measure)Mobilty

By |March 5th, 2019|Categories: WOD||0 Comments