Friday Benchmark

CrossFit 5150 – CrossFitView Public WhiteboardMetconFilthy Fifty (Time)For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingDeadlift (50/5, 60/3, 70/3, 80/2, (85/1)3*)MetconMetcon (AMRAP – Rounds and Reps)15 min. AMRAP: Buy-In: 1,000m Run With Time Remaining: 60 Double Unders 10 Dumbbell Hang Snatches 50/35 60 Double...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch (60/3, 70/3, 80/2, 85/2, (90/1)3)MetconMetcon (Time)For time: 3 Rounds 21 Cal. Bike 15 Power Cleans 135/95 9 Burpee Box Jump Overs *20 min. time cap

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, (80/3)3 )Metcon (AMRAP – Reps)15 min. EMOM (5 x 3 min.) 1. 12/9 Cal Row 2. 12 Clusters 95/65 3. 12 Pull ups*Each round is 36 reps. *Rx= complete all reps within the minute...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)3 Rounds x 8 min. AMRAP: 1,000/800m Row Time Remaining: 15 Barbell Reps (115/85) 15 Pull-ups Round 1: Front Squats Round 2: Push Jerk Round 3: Thrusters * 24 minutes...