Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting1 Sn. + 1 OHS9 EMOM (50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1MetconMetcon (AMRAP – Rounds and Reps)HOT MESS AMRAP in 20 minutes 8 Hg. P. Cl. 135/95 12 Push ups 16 Lateral lunges 65/45 20 Cal....

11-16-19

CrossFit 5150 – CrossFitWarm-upWeightlifting1clean pull + 1 power clean (3×3 @70 )MetconMetcon (Time)4 Rounds Row 500m 5 Clean and jerk (225/155) 4 box jump (30/24) 3 legless rope climbif you cant do legless then just do reg, rope...

11-15-19

CrossFit 5150 – CrossFitWarm-upMetconArtie (AMRAP – Rounds)Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was...

11-14-19

CrossFit 5150 – CrossFitWarm-upWeightliftingPower Snatch (5-3-1)start @70MetconMetcon (Time)10-20-30 Single arm DB thruster (50/35) sit-upswitch arms half way through the thrusters

11-13-19

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (find a 3 rep max)MetconMetcon (Time)50-40-30-20-10 Deadlift (135/95) Wall ball (20/14)