Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardLinda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight*Modification option for bench press= floor DB press, push pressMetcon

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingFront Squat (60/3, 70/3, 80/3. (85/2)2*)MetconMetcon (AMRAP – Reps)3 Rounds: 3 Minute Box Step Overs w/Medball 20/14 2 Minute Toes to Bar 1 Minute Power Snatch (115/85) Rest 1 Minute Between Rounds...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 15 Rounds 15/12 Calorie Row 12 Burpees

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean + Push Jerk (60/3, 70/2, 75/2, (80/2)3*)MetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats *Every 2:00, Bike .5/.4 *Score=...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingShoulder Press (5 x 2)*Build to a heavy 2.MetconMetcon (AMRAP – Rounds and Reps)15 min. AMRAP: 30 Double Unders 1 Thruster 30 Double Unders 2 Thrusters … Add 1 Thruster Each Round Barbell:...