Thursday

CrossFit 5150 – CrossFitMetconMetcon (Time) For Time: (40 Minute Time Cap) 200 Meter Row 20 AbMat Sit-ups 200 Meter Row 19 AbMat Sit-ups 200 Meter Row 18 AbMat Sit-ups … 200 Meter Row 1 AbMat Sit-up *Rxt = Toes to...

Wednesday

CrossFit 5150 – CrossFitWeightliftingSnatch (60/2,70/2,80/2,85/1,90/1,93/1,96/1,99/1,(101/1)3*)Today is the day! Dig deep, be aggressive, use your legs, lift with confidence!MetconMetcon (AMRAP – Reps) 10 min. EMOM 1. 10 Cal. Row 2. 10 Thrusters...

Tuesday

CrossFit 5150 – CrossFitWeightliftingPower Clean & Jerk (60/2, 65/2, 70/1, (75/1)3)MetconMetcon (AMRAP – Rounds and Reps)3 min. AMRAP x 5: 3 Burpee Pull-ups 6 Box Jump Overs 24/20 9 Wall Balls 20/14 Rest 1 min. Between Round *Start where you left off...

Monday

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/2, 70/2, 80/2, 85/2, (90/1)3)MetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP: 30 Double Unders 100m Farmers Carry 1.5/1.0 or 35/50 30 Double Unders 20 Handstand Push-ups 30 Double Unders 20 DB/Kb...

Saturday

CrossFit 5150 – CrossFitMetconENDURANCEMetcon (Time) For Time: 500/400m Row 21 Lateral Burpees Over Rower 500/400m Row 18 Lateral Burpees Over Rower 500/400m Row 15 Lateral Burpees Over Rower 500/400m Row 12 Lateral Burpees Over Rower 500/400m Row 9 Lateral...