Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingOverhead Squat (50/3, 60/3, (70/3)3*)10 min. E2MOM *Build to a heavy 3.MetconMetcon (Time)For time: 5 rounds 200 meter run 30 wallballs 20/14 50 double unders or 100 single unders Time cap: 15...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch (60/3, 70/3, (75/3)3*)Back Squat (60/3, 70/3, 80/2, 85/3)MetconMetcon (AMRAP – Rounds and Reps)10 min. AMRAP 10 Cal. Row 10 KB Sumo Deadlifts 2.0/1.5 10 KB Swings

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBench Press15 minutes to build to heavy set of 5.MetconMetcon (AMRAP – Rounds and Reps)4 min. AMRAP x 3 8 Cleans 135/95 8 Toes to Bar 8 Jumping Lunges *Rest 60 seconds between sets *Continue the...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardAccessory WorkMetcon (No Measure)Every 90 seconds for 6 minutes (4 sets) 21 barbell bicep curls 15 barbell strict press In remaining time Max hold barbell overhead Rest 60 seconds between sets.MetconMetcon (Time)For...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 1 Mile Run 50 WBs 20/14 50 DL 225/155 1000m Row 50 P. Cl. 135/95 50 WBs 1 Mile Run