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3-5-19

CrossFit 5150 – CrossFitWarm-upWeightliftingPower Clean (3×3@70)MetconMetcon (3 Rounds for reps)running clock for 17 mins
1 min each station then 1 mins rest for 3 rounds
AB cals
Wbs 20/14
row cals
DB snatches 50/35
burpees

Fight gone bad style

By |March 4th, 2019|Categories: WOD||0 Comments

3-4-19

CrossFit 5150 – CrossFitWarm-upWeightliftingSTRICT PRESS (5×2 @55 )Start at 55% and go up in weight every setMetconMetcon (AMRAP – Rounds and Reps)15 min Amrap
10 DB/KB Thrusters 1.5/1.0
10 KBs 1.5/1.0
5 BMU / 10 pull ups

By |March 3rd, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)3 Person Teams
For Time:

3 Rounds
30 BFB
30 Hang Power Cleans (95/65
30 S2OH (95/65)

150 (m/m), 135 (mixed), 120 (female) Cal Row

2 Rounds
30 BFB
30 Hang Power Cleans (135/95)
30 S2OH (135/95)

150, 135, 120

1 Round
30 BFB
30 Hang Power Cleans (185/125)
30 S2OH (185/125)CoreMetcon (No Measure)2 Rounds

10/10 Kb Pull Throughs
15/15 Side Plank with […]

By |March 2nd, 2019|Categories: WOD||0 Comments

3-2-19

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (3reps @ 80 )every 45 sec do 3 reps for 6 roundsMetcon3x: Metcon (Time)10 DL 225/155
15 cals AB
500 m row

By |March 1st, 2019|Categories: WOD||0 Comments

3-1-19

CrossFit 5150 – CrossFitWarm-upMetconCrossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 […]

By |February 28th, 2019|Categories: WOD||0 Comments

2-28-19

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Jerk (3×5 starting @ 60 )Go up in weight each time do not kill your self Friday is the Open.MetconMetcon (Time)21-15-9
push press 95/65
wall balls
AB

By |February 27th, 2019|Categories: WOD||0 Comments

2-27-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (3×10 start at 60 % )Go up in weight each time.
Do not kill your self the open is fridayMetcon3x: Metcon (Time)10 front rack lunges 65/45
10 pull ups
10 T2 B

By |February 26th, 2019|Categories: WOD||0 Comments

2-26-19

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Power Clean (3×5@70)They all have to be unbroken.MetconMetcon (Time)21-15-9
hng pwr. cln. 105/70
BfB

By |February 25th, 2019|Categories: WOD||0 Comments

2-25-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (3×5 75)Metcon3x: Metcon (Time)20 DUs
15 kBs 1.5/1.0
10 Goblet squats

By |February 24th, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting1 Clean + 1 Hg. clean + 1 Jerk12 min. EOMOM
60/1+1+1, (70/1+1+1)2, (80/1+1+1)2, 90/1+1+1MetconViola (AMRAP – Rounds and Reps)20 min. AMRAP

Run 400 meters
11 Power snatches 95 lb.
17 Pull ups
13 Power cleans 95 lb.

By |February 23rd, 2019|Categories: WOD||0 Comments