12-12-19

CrossFit 5150 – CrossFitWarm-upWeightliftingSplit Jerk (5×2)go up in weight each timeMetconMetcon (AMRAP – Rounds and Reps)AMRAP 16 minutes 12/10 Calorie Bike 10 Hang power clean (95/65) 8 Push Press (95/65)

12-11-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)EMOM 8 Odd: :10 HS hold against wall or freestanding hold Even: 10 Shoulder touches against wall (scale to knees on box)Metcon (Time)3 Rounds 25 toes to bar 10 Deadlift (315/215)Goal 10...

12-10-19

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Snatch (5×3)start wherever you want go up in weight each timeMetconMetcon (Time)Burpee Nancy 3 Rounds Run 400m 15 burpee box jumps (24/20) 10 Overhead squat (135/95)goal 15 mins

13-9-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Rack Lunge (2×8)these are reverse so you step back and it will be 135/95Back Squat (find MTR for the day )GHD Situps (3×10 )Push Press (MTR for the day )

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingP.Cl. + PuJ16 min, EOMOM (60/2, 65/2, 70/2, 80/2)2Back Squat (60/3, 70/3, 80/3, (85/2)2, 80/3)MetconMetcon (Time)For time: 15-12-9 Deadlift 135/95 V-up run 200m 12-9-6 Power clean Push-up run 200m 9-6-3 Push Jerk Front...