Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)2 min. AMRAP x 3 Rest 1 min. between rounds 12 thrusters 75/55 12 bar facing burpeesMetcon (Time)For time: 50 Wallballs 20/14 40 Pull ups 30 V ups 20 DB Box Step ups 50/35...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch (60/3, (70/3)4* go up if good)Back Squat (60/4, 70/4, (80/3)3)MetconMetcon (AMRAP – Rounds and Reps)10 min. AMRAP 10 Calorie Bike 10 SDLHP 95/65 10 HSPUs

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean + Push Jerk ((60/3 + 3)4*)MetconMetcon (5 Rounds for time)20 min. Every 4 min. on the min. (5 rds.) 250 meter row 12 Box Jumps 9 Hg. P. Cleans 115/75 6 Push Press. Rest remaining time for...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightlifting3 P. Sn. + 3 Sn. PP + 3 OHS (60/3 + 3+ 3)2, 65/3 + 3 + 3)2)Snatch Push Press- behind the neckMetconMetcon (Time)3 rounds for time 21 Overhead Squats 95/65 15 Toes to Bar 9 Cal....

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingShoulder Press (50/5, 60/3, 65/3, (70/3)3*)Build to a heavy 3.MetconMetcon (Time)For time: 5 Rounds 12 Deadlifts 115/85 12 Bar Facing Burpees Directly into… 5 Rounds 9 Hg. Power Cleans 9 Box Jumps...