Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 100 Double Unders 80/60 Calorie Bike 60 Box Jump Overs 24/20 40 Push Jerks 75/55 200 Meter Farmer’s Carry 1.5/1.0Accessory WorkMetcon (No Measure)If time permits… 3 sets 6 DB...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch (60/3, (70/3)4)Our next 6 week weight lifting cycle is the snatch. Focus on technique and form. Get ready to hit big numbers!MetconMetcon (AMRAP – Reps)20 min. EMOM Minute 1: 9 Toes to Bar +...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 21 Front Squats 95/65 Rx+ 135/95 42 Alternating Dumbbell Snatches 50/35 800 Meter Run 15 Front Squats 30 Alternating Dumbbell Snatches 800 Meter Run 9 Front Squats 18 Alternating Dumbbell...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/4, 70/4, (75/4)3)MetconMetcon (Time)For Time: 50-40-30-20-10: Front Rack Reverse Lunges (45/35) AbMat Sit-ups Calorie Row

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingMetconHg. P.Cl. Bekn + Fr. Sq.16 EOMOM 60/2+2, 65/2+2, 70/1+1, (75/1+1)5*Metcon (AMRAP – Rounds and Reps)30 min. running clock… 12 min. AMRAP 10 Wbs 20/14 8 Pull ups 6 Alt. Pistols 4 T2b 3...