Benchmark Friday

CrossFit 5150 – CrossFitMetconCrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb*You...

Thursday

CrossFit 5150 – CrossFitWeightliftingSnatch Grip Deadlift (60/5, 70/5, 80/5, 85/3, 90/3, 100/3 )*Percentages are based off your snatch. We are working toward strength.Power Snatch (60/3, 70/2, 75/2, 80/2, (85/1)2)MetconMetcon (AMRAP – Rounds and Reps) 9...

Wednesday

CrossFit 5150 – CrossFitWeightliftingPower Clean (60/3, 70/3, 80/3, (85/2)3)MetconMetcon (Time)For time: 10-9-8-7-6-5-4-3-2-1: Goblet Squat 50/35 Single DB Push Press 50/35 After Each Set: 100 Meter Farmers Carry 1.5/1.0

Tuesday

CrossFit 5150 – CrossFitGymnasticsSkill Work (Checkmark) 12 min. EOMOM 1. 5-10 MUs, C2B, Pull ups 2. HSPUs *This is skill work. You will alternate between any version of the 2 movements depending on your skill level. Rest as needed. Work on strict, kipping, or...

CrossFit – Mon, Jan 26

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, 80/2, 90/1, 95/1, 98/1, (102/1)*)We are going for a one rep max. Dig deep, focus, stay tight! You are stronger than you think! Note: On a 1 rep max, you always go from 98%(approx) to 102%. No...