12-7-19

CrossFit 5150 – CrossFitWarm-upSkill WorkMetcon (No Measure)Muscle-up 3×12 low ring transition feet under rings w/ false grip into :5 low ring dip static holdMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12...

12-6-19

CrossFit 5150 – CrossFitWarm-upWeightlifting1 squat clean+2 front squats + 1 jerk (4×1)go up in weight each timeMetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army...

12-5-19

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (3×3)start at 60% go up in weight each setMetconMetcon (Time)21-15-9 front rack lunges 95/65 AB cals T2B

12-4-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)EMOM 14: Odd: :10 HS hold against wall or freestanding hold Even: 1x walk hands around box with knees or feet on the center of the box.Metcon (Time)Run 800m 50 Burpees 25 Thrusters (135/95) Run...

13-3-19

CrossFit 5150 – CrossFitWarm-upWeightliftingsnatch balance + 2 OHS (3×3 )Go up in weight each setMetconMetcon (Time)4 Rounds 75 Double-unders 25 Russian swing (70/53) 25 Box jump over (24/20) 25 Abmat sit-ups