Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightlifting1 Clean + 1 Hg. clean + 1 Jerk12 min. EOMOM 60/1+1+1, (70/1+1+1)2, (80/1+1+1)2, 90/1+1+1MetconMetcon (Time)2 Rounds: 10 Bar Muscle-Ups 20 Bar-Facing Burpees 30 Deadlifts 225/155 40 Wall Balls...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)12-9-6 Power Snatches 115/80 Pull ups Rest 60 seconds 15-12-9 Power cleans 135/95 Push ups Rest 60 seconds 21-15-9 Deadlifts 185/135 Butterfly Sit upsAccessory WorkMetcon (No Measure)4 sets 12 DB...

Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)”Bambi” 3 Rounds for Time 800 meter Run 40 Air Squats 30 Walking Lunges 20 Burpees Wear a Weight Vest (20/14 lb)

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingOverhead Squat (50/3, 60/3, (70/3)3*)10 min. E2MOM *Build to a heavy 3.MetconMetcon (Time)For time: 5 rounds 200 meter run 30 wallballs 20/14 50 double unders or 100 single unders Time cap: 15...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch (60/3, 70/3, (75/3)3*)Back Squat (60/3, 70/3, 80/2, 85/3)MetconMetcon (AMRAP – Rounds and Reps)10 min. AMRAP 10 Cal. Row 10 KB Sumo Deadlifts 2.0/1.5 10 KB Swings