Honor a Hero Friday

CrossFit 5150 – CrossFitMetconGrettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereFinisher!Metcon (Time) For time: 3 Rounds 12/10 Cal. Bike 200m DBall Carry 30/50 10 DBall Over the Shoulder...

Wednesday

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/7, (70/7)3)MetconMetcon (Time) For time: 25-20-15-10-5 Ground to Overhead 115/75 *After each round, perform 20 Russian Kb swings. 1.5/1.0 Time cap: 20 minutes

Tuesday

CrossFit 5150 – CrossFitWeightliftingBench Press (50/5, 60/3, 65/3, (70/3)3*)(*) Always means go up in weight if form permits. You have 3 sets of 3 to build to a heavy 3.MetconMetcon (AMRAP – Rounds & Reps) 12 min. AMRAP 40 Double Unders 20 Push-ups...

Monday

CrossFit 5150 – CrossFitWeightliftingPower Clean (60/2, 70/2, 80/1, 85/1, 90/1,93/1,96/1,(101/1)3* )It’s a wrap! GO FOR IT! Be aggressive. You’ve got this!MetconMetcon (5 Rounds for time ↓ shorter is better)10 min. E2MOM (5 rounds) 2 Cleans 155/105 4...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingClean and Jerk (60/3, 70/2, 80/2, (85/1)3*)MetconMetcon (AMRAP – Rounds & Reps)9 min. AMRAP x 3 9 min. AMRAP (You go, I go) 9 cal. row 6 Burpee over rower 3 P. Cl. & J 135/95 Rest 2 min. 9 min. AMRAP 9 cal row...