Saturday

CrossFit 5150 – CrossFitView Public WhiteboardAccessory WorkMetcon (No Measure)3 sets 12 Cal. Bike 9 Single arm banded row (each side) 6 Lateral lunges (each side) *Option- add weight to lateral lunge *Rest 30 seconds between setsMetconMetcon (Time)Bill...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time 30 Burpee over bar 25 Deadlift 115/80 Rx+ =155/105 20 Burpee over bar 25 Hang power clean 10 Burpee over bar 25 Shoulder to overhead

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightlifting1 Clean + 1 Hang Clean + 3 Front Squats ((50/1)2, (60/1)2, 70/1, (80/1)2)14 min. EOMOMMetconMetcon (Time)For time: 5 rounds 50 Double unders 10 Power snatches 95/65

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (50/5, 55/5, 60/5, 65/5, 70/5)MetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP 400m Medball Run 20/14 20 Wallballs 20/14 20 Medball Sit ups 20 Pull...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightlifting*Rest 60 seconds between lifting sets.Snatch Balance ((50/5)3)3 sets of 5 at 50% of your snatchOverhead Squat ((50/5)3)3 sets of 5 at 50% of your OHSSnatch Balance + Overhead Squat (50/2 + 3,...