CrossFit – Wed, Feb 25

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/3, 70/3, 80/3, (85/2)3)MetconMetcon (AMRAP – Rounds and Reps) 20 min. AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats Every 5 Minutes [Starting at 0:00]: 500 Meter Row * Score = Total Rounds + Reps of...

CrossFit – Tue, Feb 24

CrossFit 5150 – CrossFitWeightliftingPower Clean (60/2, 70/2, 80/2, (85/1)3*(go up if good))MetconMetcon (AMRAP – Reps)On the 4:00 x 5 Rounds: 15-12-9 Alternating DB Snatch (50/35) Lateral Burpees Over Dumbbell In Remaining Time Max Double Unders *Score =...

CrossFit – Mon, Feb 23

CrossFit 5150 – CrossFitWeightlifting25 minutes to complete both weightlifting pieces. Alternate between movements.Bench Press (6 x 5)*Build to 3 sets of 5 at the same weight.Romanian Deadlift (RDL) (6 x 5)*Build to a heavy set of 5. Only go as heavy as form...

Saturday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps) 30 min. EMOM (5 Rounds): Minute 1: Calorie Bike Minute 2: Russian Kettlebell Swings 70/53 Minute 3: Box Jumps 24/20 Minute 4: AbMat Sit-ups Minute 5: Calorie Row Minute 6: Rest *Score = Total RepsKeep...

Benchmark Friday

CrossFit 5150 – CrossFitMetconCrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups