Tuesday

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/4, 70/4, (80/3)4)MetconMetcon (Time)For Time: 100 Double Unders 1 mi. Bike 200-ft. Single Dumbbell Overhead Walking Lunges 50/35 1 mi. Bike 100 Double Unders

Happy Presidents’ Day!

CrossFit 5150 – CrossFitWeightliftingDeadlift (60/5, 70/3, 80/3, (85/3)3*)Work to a heavy set of 3.Metcon”Marston” (AMRAP – Rounds and Reps)AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar-Facing Burpees

CrossFit – Sun, Feb 15

CrossFit 5150 – CrossFitWeightliftingShankle Complex (10 EOMOM)1 Deadlift 3 hang clean pulls 1 hang clean 2 jerks*The EOMOM is for you to build a heavy complex then you will have 2 attempts to find your max. ()MetconMetcon (AMRAP – Reps)For time: 2 Rounds...

CrossFit – Sat, Feb 14

CrossFit 5150 – CrossFitMetconValentine’s Day with the Girls (Time) For time: Buy in: 200m Run “Grace” 15 Clean and Jerks 135/95 “Helen” 400m Run 21 Kb Swings 1.5/1.0 12 Pull-ups “Nancy” 2 Rounds 400m Run 15 OHS 95/65...

Thursday

CrossFit 5150 – CrossFitWeightliftingPower Clean + Push Jerk ((60/3 + 3)4)4 sets @ 60% of 3 P. Cl. + 3 P.J.MetconMetcon (Time)For time: 3 Rounds Bike 24/30 10 P. Cleans 135/95 20 Push ups