Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardGymnasticsMetcon (No Measure)12 min. EOMOM 1. 5-10 MUs, C2B, Pull ups 2. HSPUs *This is skill work. You will alternate between any version of the 2 movements depending on your skill level. Rest as needed. Work on...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/2, 90/1, 95/1, 98/1, (102/1)*)We are going for a one rep max. Dig deep, focus, stay tight! You are stronger than you think!MetconMetcon (AMRAP – Rounds and Reps)10 min....

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconBergeron Open Test (AMRAP – Reps)Open Test 20 min. AMRAP 50 Wbs 20/14 50 Dubz 40 Bjs 24/20 40 T2b 30 C2b 30 Burpees 20 Power cleans 145/100 20 Jerks 145/100 10 Power Snatches 145/100 10 MUsFinisher!Metcon...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 5 Rounds 60 Double Unders 15 Overhead Squats 115/85 3 Rope ClimbsCoreMetcon (Time)Buy In: 30 Plank To Knee Taps 3 Rounds: 10 V up 10 Tuck Ups 10 High To Low Planks Cash Out: 30 Plank To...

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#*Judge/Athlete (Rx)Accessory WorkMetcon (No Measure)5 Sets 10 Bent Over Row 5 Strict Press 30 sec. Weighted Plank*Choose your weight. You can use an empty...