Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean (50/3, 60/2, 70/2, 80/1, 85/1, (75/2)3)Clean Pull (90/2, 100/3, (105/2)3)*These are percentages off of your clean.MetconMetcon (AMRAP – Reps)2 Rounds 4 min. EMOM/1 min. rest x 2 (10...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)25 min. AMRAP: 7 Box Jump Overs 24/20 7 Pull-ups 7 Power Snatches 75/55 Every 5 Minutes (Starting at 0:00): Run 400 MetersCoreIf time permits or work in the corner if...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingFront Squat (60/4, 70/4, 75/4, (80/3)2)MetconMetcon (AMRAP – Rounds and Reps)18 min. AMRAP: 500m Row 20 Push Press 95/65 100 Double Unders 500m Row 20 Front Squats 95/65 100 Double Unders 500 Meter...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingDL + Hg. P.Cl. + P.J.15 min. E3MOM 60/3+2+1, 70/3+2+1, 75/3+2+1, (80/3+2+1)2*MetconMetcon (Time)For Time: 60 Deadlifts 45 Hang Power Cleans 30 Push Jerks *Rx= 135/95 *Rx+=...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)Sweaty Saturday 2 Sets: 600m Run at Easy Pace 400m Run at Moderate Pace 200m at Fast Pace *Rest 3 minutes between sets 2 Sets: 500m Row at Easy Pace 300m Row at Moderate Pace 200m Row at Fast Pace...