Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardAccessory WorkMetcon (No Measure)3 Sets: 4 Strict Pull ups or Negative Pull ups 20 Hanging Knee Raises or 15 sec. Hanging Knee Tuck Hold 3 Sets: 8 Single Leg Romanian Deadlift (Each Side) 8 Goblet Squats *Rest as...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardSTRENGTHMetcon (AMRAP – Rounds)EMOM 14: Even: 3 Clean and Jerk (185/125) Odd: 100′ sandbag/D Ball CarryMetconMetcon (Time)For time: 3 rounds 6 OHS 65/55 10 T2B 12 Overhead Lunges Rest 2 min.- add weight 3...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBear Complex + Thruster + Front Squat ((50/1 + 2 + 3)2, (60/1 + 2 + 3)2, (70/1 + 2 + 3)2*)*Percentages are off of your clean and jerk. If it feels good, form is good, go heavier then 70%.MetconMetcon...

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsJudge/AthleteSTRENGTHMetcon (Time)For time: 3 Rounds DB Overhead Lunge(across the gym and back) 50/35 10 D Ball Over the Shoulder...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (5 x 5)*Build to a heavy set of 5.MetconMetcon (Time)For time: 6 Rounds (16 Minute Time Cap) 9 Box Jumps 30/24 6 Pull Ups 3 Deadlifts 225/155