CrossFit – Wed, Oct 9

CrossFit 5150 – CrossFitWeightliftingSnatch (60/3, 70/3, (80/3)3)Back Squat (60/3, 70/3, 80/3, 85/2, (90/2)2 )MetconMetcon (AMRAP – Rounds and Reps)10 min. AMRAP 10 Hang Power Clean 115/80 200m Run 10 Deadlift

CrossFit – Tue, Oct 8

CrossFit 5150 – CrossFitAccessory WorkMetcon (No Measure)5 Sets: 4-8 Wide Grip Pull Up 10-20 Seconds Chin Over Bar Hold 8 DB Scapular Pull ()MetconMetcon (Time) For time(19 Minute Time Cap): 5 Rounds 12 Calorie Row 6 Wallball 30/20 3 DB Man Maker 50/35*Check out...

CrossFit – Mon, Oct 7

CrossFit 5150 – CrossFitWeightliftingBench Press (4 x 4)Goblet Squat (4 x 4)*20 sec. hold on the GS. Focus on the upright position and engaging your core. *Alternate between bench and goblet squats.MetconMetcon (AMRAP – Rounds and Reps)4 x 3 min. AMRAP...

CrossFit – Sun, Oct 6

CrossFit 5150 – CrossFitWeightliftingMetcon (AMRAP – Rounds)EMOM 14: Even: 3 Clean and Jerk (185/125) Odd: 100′ sandbag/D Ball CarryMetcon1,000 Reps of Death (Time)For Time with a partner: Accumulate 1,000 reps Wallballs 20/14 Calorie row DB snatch...

CrossFit – Tue, Oct 1

CrossFit 5150 – CrossFitWeightliftingDeadlift (50/5, 60/3, 70/3, (80/3)3*)MetconMetcon (AMRAP – Rounds and Reps) 19 min. AMRAP 30 Calorie Row 10 HSPUs 400m Run 10 Kb Swings 2.0/1.5