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...

Saturday

CrossFit 5150 – CrossFitMetconTea for Two (Time) For Time: *with a partner Buy in: 75 Burpees Then 5 Rounds: 30 Wallballs 20/14 30 Deadlifts 135/95 30 Calorie row 30 Power Cleans 135/95 Cash out: 75...

Honor a Hero Friday

CrossFit 5150 – CrossFitMetconMarco (Time)3 Rounds for Time: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters (135/95 lb)In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.To learn more about Marco click...