11-12-19

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Jerk (5-3-1 )start at 70 % and go up in weight make big jumpsMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 minutes 12 Burpee box jump over (24/20) 6 Bar muscle-ups 8 Strict HSPU 50...

11

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)4 Rounds Run 400m 4 x 1 full snatch + 1 overhead squat (135/95) 12 Ring dipGoal is 16 min

11-9-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)Run 1000m 80 Burpees 60 Box jumps (24/20) 40 Front squats (95/65) 20 Alternating front rack lunge (95/65) 10 bar MUs

11-08-19

CrossFit 5150 – CrossFitWarm-upMetconCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.Crossfit Games Open 20.5 Masters (55+) (Time)For time,...

11-7-19

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (3×10 @60)stay at 60 % stay lightMetconMetcon (AMRAP – Rounds and Reps)15 min amrap run 400 25 sit ups run 200 25 leg lifts run 400 25 push ups run 200 25 jump...