CrossFit – Wed, Dec 4

CrossFit 5150 – CrossFitWeightliftingClean (Every 2:30 for 15:00 (6 Sets) 6 x 3 (60/3)2, 70/3, 75/3, 80/3, 85/3)*As always, form and technique dictate increase in weight.MetconMetcon (AMRAP – Reps) 16 min. EMOM(4 Rounds): a. 3-5 Power Clean 155/105 b. 1-2...

CrossFit – Tue, Dec 3

CrossFit 5150 – CrossFitAccessory Work Every 2:30 for 10:00 (4 Sets) 10/side, Single DB Renegade Row 10 KB Hammer Curl *Score is Renegade Row. 10 each side= 20 Reps.Renegade Row () ()MetconMetcon (Time)For Time (CAP 22:00): 21-18-15-12-9 Pull Up 100m Run...

CrossFit – Tue, Dec 3

CrossFit 5150 – CrossFitAccessory Work Every 2:30 for 10:00 (4 Sets) 10/side, Single DB Renegade Row 10 KB Hammer Curl *Score is Renegade Row. 10 each side= 20 Reps.Renegade Row () ()MetconMetcon (Time)For Time (CAP 22:00): 21-18-15-12-9 Pull Up 100m Run...

CrossFit – Mon, Dec 2

CrossFit 5150 – CrossFitWeightliftingPush Press (10 min. E2MOM (5 Sets) 12-10-8-6-4 @loading)*Start at 50%MetconMetcon (Time)For Time (CAP 25:00): 1 Round of: 21 Front Squat 115/85 (RX+ =135/95) 21 S2OH 1000m Run 3 Rounds of: 7 Front Squat 7 S2OH 1000m Run 7...

CrossFit – Mon, Dec 2

CrossFit 5150 – CrossFitWeightliftingPush Press (10 min. E2MOM (5 Sets) 12-10-8-6-4 @loading)*Start at 50%MetconMetcon (Time)For Time (CAP 25:00): 1 Round of: 21 Front Squat 115/85 (RX+ =135/95) 21 S2OH 1000m Run 3 Rounds of: 7 Front Squat 7 S2OH 1000m Run 7...