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1-23-19

CrossFit 5150 – CrossFitWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dipWeightliftingSnatch (3×2 @ 80)MetconMetcon (Weight)EOMOM 16
5 Pwr SN
5 push upsOn pwr […]

By |January 22nd, 2019|Categories: WOD||0 Comments

1-22-19

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure) 2x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsWeightliftingPush Jerk (3×3 @ 75 )Metcon3x: Metcon (Time)10 push jerk 115/85
run 200
10 BJ 30/24
run 200
10 pull ups

By |January 21st, 2019|Categories: WOD||0 Comments

1/21/19

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (5@65 4@70 3@75 2@80)MetconMetcon (Time)21-15-9
Thrusters 115/85
DB/KB alternating snatches 53/35
T2B

By |January 20th, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitToday, we will honor an American hero, Dr. Martin Luther King Jr.
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
~ MLKWeightlifting1 Sn. + 1 OHS9 EMOM
(50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1MetconMetcon (Time)”If you can’t fly, then run,
If you can’t run, […]

By |January 19th, 2019|Categories: WOD||0 Comments

1-18-19

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (5@60 4@65 3@70 2@80)Metcon5x: Metcon (Time)10 shoulder press 95/65
3 barcomplex 1 BMU 3 kipping pullus 5 T2B
12 FT Handstand walks

By |January 18th, 2019|Categories: WOD||0 Comments

1-18-19

CrossFit 5150 – CrossFitWarm-upMetconAdrian (Time)7 Rounds For Time of:
3 Forward Rolls
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30″In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more about Adrian click here

By |January 17th, 2019|Categories: WOD||0 Comments

1-17-19

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (1×1)MetconMetcon (No Measure)ask coach what you need to do. or if you know what to work on do it.

By |January 16th, 2019|Categories: WOD||0 Comments

1-16-19

CrossFit 5150 – CrossFitWarm-up3x: warm up #8 (No Measure)run 200 /row250
5 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingSnatch (5@65 4@70 3@75( 2@80)2)Metcon3x: Metcon (Time)16 alternating DB/KB snatches 53/35
10 burpee toes 2bar
16 cals on rower

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

1-15-19

CrossFit 5150 – CrossFitWarm-upSkill WorkWeightliftingClean (5@65 4@70 3@80 (2@85)2)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 mins
2 pwr cln 155/105
2 pull-ups
2 sit ups
4 pwr cln
4 pull-ups
4 sit-ups
And so on go up by 2s

By |January 14th, 2019|Categories: WOD||0 Comments

1-14-19

CrossFit 5150 – CrossFitWarm-up2x: warm up 13 (No Measure)10 shoulder pass overs
10 Bulgarian split squats on each leg
10 push ups
20 DUs or 60 SUsWeightliftingBack Squat (5@65 4@75 3@80 2@85 1@90)Metcon4x: Metcon (Time)10 RT arm OHL 1.5/1.0
20 KBs
10 LT arm OHL
20 SDHP w/KB

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