Friday Benchmark

CrossFit 5150 – CrossFitView Public WhiteboardMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsJudge/AthleteCoreMetcon (Time)5 sets 20 Atomic sit ups 10 Side plank bounces (each side) Rest 30 seconds between sets () ()

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardEnduranceMetcon (AMRAP – Reps)4 sets Against a 90 second clock 10 Cal. Row Max Burpees in remaining time Rest 60 seconds between sets *Score is burpeesMetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingCl. + Fr. Sq.E2MOM 14 min. (60/2)2, (70/2)2, 80/1, 85/1, 90/1Once you hit 90%, go up in weight to hit a one rep max on the complex.MetconMetcon (Time)For time: 4 rounds 30 Double under/ 60 singles 6...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch Balance (50/5, (60/5)2*)*Go up in weight on your last set if form permits.Overhead Squat (50/5, (60/5)2*)Snatch Balance + Overhead Squat (55/2 + 3, 60/2 + 3, 65/2 + 3 )*Rest 60-90 between sets...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, (80/3)3)MetconMetcon (Time)For time: 5 rounds 10 Toes to Bar 15/11 Cal. Bike 10 Power snatches 95/65 Time cap: 25 minutes