Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconGrettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereFinisher!Metcon (No Measure)For time: 3 Rounds 12/10 Cal. Bike 200m DBall Carry 30/50...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingDeadlift (5/5, 60/3, 70/3, 80/2, (90/1)3*)*Build to a heavy single.Metcon (Time)For time: 21-15-9 Deadlifts 225/155 200 Meter Run Double Dumbbell Push Jerks 50s/35s 200 Meter Run *18 min. time...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean (60/2, 70/2, 80/1, 85/1, 90/1,93/1,96/1,(101/1)3* )It’s a wrap! GO FOR IT! Be aggressive. You’ve got this!MetconMetcon (5 Rounds for time)10 min. E2MOM (5 rounds) 2 Cleans 155/105...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBench Press (50/5, 60/3, 65/3, (70/3)3*)(*) Always means go up in weight if form permits. You have 3 sets of 3 to build to a heavy 3.MetconMetcon (AMRAP – Rounds and Reps)12 min. AMRAP 40 Double...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingFront Squat (60/7, (70/7)3)MetconMetcon (Time)For time: 25-20-15-10-5 Ground to Overhead 115/75 *After each round, perform 20 Russian Kb swings. 1.5/1.0 Time cap: 20...