Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPush Jerk (50/3, (60/3)3, 70/3 )*We are going light today. Work on technique- pulling yourself under the barbell.MetconMetcon (Time)For time: 4 Rounds 400 Meter Run 8 Shoulder to Overhead 115/80 16 Box...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingFront Squat (60/3, 70/3, 80/3, (85/2)3)MetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats Every 5 Minutes [Starting at 0:00]: 500 Meter Row * Score = Total...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardPower Clean (60/2, 70/2, 80/2, (85/1)3*(go up if good))WeightliftingMetconMetcon (AMRAP – Reps)On the 4:00 x 5 Rounds: 15-12-9 Alternating DB Snatch (50/35) Lateral Burpees Over Dumbbell In Remaining Time Max...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightlifting25 minutes to complete both weightlifting pieces. Alternate between movements.Bench Press (6 x 5)*Build to 3 sets of 5 at the same weight.Romanian Deadlift (6 x 5 )*Build to a heavy set of 5. Only go as...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingHg. Clean pull + Hg. Clean Ext. + Hg. Clean Hang Clean Complex On the 1:30 x 6 (9 min.)MetconMetcon (Time)For Time: 15-12-9: Thrusters 95/65 Pull Ups Rest 2 Minutes 12-9-6: Thrusters 115/85 3-2-1 Rope...