CrossFit 5150 – CrossFitWeightliftingDeadlift (5 x 3 )Build to 75%-80% for working sets – go by feel. Build only as form allows do all 5 sets at same weight.MetconMetcon (Time)”Woman on fire” 3 rounds of Cindy, 25 double unders 3 rounds...
CrossFit 5150 – CrossFitWeightliftingMetcon (Weight)E3MOM: 18 Macho Man ComplexMacho Man Complex is: 3 Power Cleans 3 Front squats 3Push JerksMetconMetcon (Time)”Arm and Hammer” For Time: 15 Clusters 115/75 into… 3 rounds: 21/18 calories...
CrossFit 5150 – CrossFitGymnasticsMetcon (AMRAP – Reps)4 min – max reps of Handstand pushups –Rest 2 min–*Modify as needed If an athelet is able to do HSPU, they should try to accumulate as many reps as possible.Metcon (AMRAP –...
CrossFit 5150 – CrossFitWeightliftingBack Squat (9/50, 7/55, 5/60, 3/70, (1/80)5* )With a running clock (13 min): On the 0: 9 reps On the 2: 7 reps On the 4: 5 reps On the 6: 3 reps On the 8: 1 rep On the 9; 1 rep On the 10: 1 rep On the 11: 1 rep On the 12: 1...
