Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingShankle Complex (10 EOMOM)1 Deadlift 3 hang clean pulls 1 hang clean 2 jerks*The EOMOM is for you to build a heavy complex then you will have 2 attempts to find your max. ()MetconMetcon (AMRAP –...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)TEAMS OF 2 For Time: Meter 6 mi. Bike On The Minute: athletes complete 5 Synchro DB Snatches 50/35CoreMetcon (Time)For time: 5 Rounds 25 Toe Touches 20 Plank Rainbow Hip Taps 25 Seconds Flutter...

Friday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingDeadlift (5-5-3-3-3)*Build to a heavy 3.MetconCrossFit Games Open 14.3 (AMRAP – Reps)8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingClean (60/3, 70/3, 75/2, (80/2)2)MetconMetcon (AMRAP – Rounds and Reps)22 min. AMRAP 22 Box Jump Overs 24/20 22 Wall Balls 20/14 22 Handstand Push-ups 22 Single Dumbbell Hang Clean & Jerks...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingFront Squat (60/5, (70/4)2, (75/4)2)MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1: Chest to Bar Pull Ups Power Snatches 95/65