CrossFit – Tue, Oct 21

CrossFit 5150 – CrossFitAccessory WorkMetcon (Checkmark)3 Sets: 4 Strict Pull ups or Negative Pull ups 20 Hanging Knee Raises or 15 sec. Hanging Knee Tuck Hold 3 Sets: 8 Single Leg Romanian Deadlift (Each Side) 8 Goblet Squats *Rest as needed. Choose your...

CrossFit – Mon, Oct 20

CrossFit 5150 – CrossFitWeightliftingHg. P. Snatch + P. Snatch (60/3, 70/2, (80/2)3*)MetconMetcon (Time) For Time: (15 Minute Time Cap) 10 Alternating DB Snatch 50/35 10 Front Rack Lunge 115/80 20 Alternating DB Snatch 10 Front Rack Lunge 30 Alternating DB...

CrossFit – Sun, Oct 19

CrossFit 5150 – CrossFitWeightliftingPush Press + Push Jerk + Split Jerk (5 x 1)Start at 50% of your Jerk. Build weight with each complex.MetconMetcon (Time) For time: 3 Rounds 6 OHS 65/55 10 T2B 12 Overhead Lunges Rest 2 min.- add weight 3 Rounds 4 OHS...

Benchmark Friday

CrossFit 5150 – CrossFitAnnie (Time)50-40-30-20-10 Double-unders Sit-upsJudge/AthleteSTRENGTHMetcon (Time) For time: 3 Rounds DB Overhead Lunge(across the gym and back) 50/35 10 D Ball Over the Shoulder 80/50

CrossFit – Thu, Oct 16

CrossFit 5150 – CrossFitWeightliftingBack Squat (5 x 5)*Build to a heavy set of 5.MetconMetcon (Time)For time: 6 Rounds (16 Minute Time Cap) 9 Box Jumps 30/24 6 Pull Ups 3 Deadlifts 225/155