CrossFit 5150 – CrossFitMetconMetcon (Time ↓ Shorter is Better) For Time: 3 Rounds 10/8 cal. Bike 20 Toes to Bar 30 Hang Dumbbell Snatches 50/35 40 Air Squats 50-ft. Single Dumbbell Overhead Walking Lunges (each arm) *Hang Dumbbell Snatches: Switch hands every 5...
CrossFit 5150 – CrossFitWeightliftingFront Squat (60/2, 70/2, 80/2, 85/2, (90/1)4*)*Go up if good.MetconMetcon (AMRAP – Reps) 3 min. AMRAP: 20 Bar-Facing Burpees Max Front Squats (155/105) Rest 3 min. 3 min. AMRAP: 20 Bar-Facing Burpees Max Front Squats...
CrossFit 5150 – CrossFitWeightliftingClean and Jerk (60/2, 70/2, 80/2, (85/1)4*)*Go up in weight if looks good.MetconMetcon (Time ↓ Shorter is Better) For time: 3 Rounds 12 V-ups 9 Box Jumps 6 Hang Power Snatches 115/75 *Rest 1 Minute* 3 Rounds: 6 Hang Power...
CrossFit 5150 – CrossFitWeightliftingDeadlift (50/5, 60/3, 70/3, 80/2, (85/1)3*)MetconMetcon (Time) For Time: 30 Chest to Bar Pull-ups 3 Rounds of Dumbbell “DT” 20 Chest to Bar Pull-ups 2 Rounds of Dumbbell “DT” 10 Chest to Bar Pull-ups 1...
CrossFit 5150 – CrossFitWeightliftingFront Squat (60/2, 70/2, 80/2, 85/2, (90/1)3)*Stay at 90% for the last 3 sets.MetconMetcon (Time) For time (18 min. time cap): 3 Rounds: 7 P. Snatches 95/65 10 Bar-Facing Burpees Directly Into… 2 Rounds: 7 P....
