Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/2, 70/2, 80/2, 85/2, (90/1)3)MetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP: 30 Double Unders 100m Farmers Carry 1.5/1.0 or 35/50 30 Double Unders 20 Handstand Push-ups 30...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean (60/3, 70/3, 75/3, (80/3)4*)*Build to a heavy set of 3. They do not have to be unbroken. Reset each lift.MetconMetcon (Time)For Time: 15 Hang Power Cleans 135/95 1.0/.7 mile Bike 12 Hang...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 500/400m Row 21 Lateral Burpees Over Rower 500/400m Row 18 Lateral Burpees Over Rower 500/400m Row 15 Lateral Burpees Over Rower 500/400m Row 12 Lateral Burpees Over Rower 500/400m Row 9...

Benchmark 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...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 5 Rounds 25 Toes to Bar 50 Double Unders 15-12-9-6-3 Snatches (115/85)Accessory Work*Complete if time allows.Metcon (No Measure)Every 90 seconds for 6 minutes (4 sets) 8-10 DB IYTs 10-12...