Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconEllen (Time)3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSplit Jerk (60/3, 70/3, 75/2, 80/2, 85/2)Add weight as technique and form dictate.MetconMetcon (Calories)16 min. AMRAP: Calorie Bike Every 2 min. (Starting at 0:00): 12 Wall Balls 20/14 *Score = Total...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Reps)5 Rounds x 4 min. AMRAP: 21/18 Calorie Row 9 Box Jumps 30/24 Max Power Cleans Rest 1:30 between rounds Round 1: 95/65 Round 2: 135/95 Round 3: 155/105 Round 4: 165/115 Round 5:...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingFront Squat (5/60, 5/65, (5/70)3*)Build to a heavy set of 5.MetconMetcon (Time)For Time: 10 Rounds 10 Toes to Bar 10 Burpees 100 Meter Run

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingMetcon (Weight)12 min. EMOM 20 Dubz 3 Hg. P. Cl. *Building weightMetconMetcon (Time)For time: 60/40 Cal. Bike 50 Single Arm DB Hg. P. Cl. & J 50/35 400m D Ball Run 50/30 30 C2B (Rx+ 15 MUs) 400m D...