Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/5, (75/5)3, (85/3)2, 80/5)MetconMetcon (AMRAP – Rounds and Reps)14 min. AMRAP 100m Sprint 14 Hang Power Cleans 115/85 14 Push press 7 Burpees *Rest 60 seconds between...

Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)”Quarter Pounder” For time: 25 Rounds 4 Bar Facing Burpees 3 HSPUs 2 Pistols 1 Snatch 115/75 Rx+ 135/95

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time 21-15-9 reps Power snatch 115/75 Calorie bike Rest 2 minutes 15-12-9 reps Front rack lunge Calorie bike Rest 2 minutes 12-9-6 reps Burpee over bar Calorie...

Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconCrossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Weight)Every 3 minutes for 15 minutes (5 sets) 3 Power clean @ 70-75% 10 Cal. Row Rest remaining time of each setPower Clean= 70-75% of one rep Don’t TNG the p.cl. Reset each one. We are...