February 13, 2020

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/1, 70/1, 75/1, 70/1, 80/1, 75/1, 80/1, 90/1, 85)15 min. of lifting First… 9 min. EMOM 3 waves: athletes will go up in weight in each wave, then slightly go down on the 3rd rep. Remaining time (6 min.),...

February 12, 2020

CrossFit 5150 – CrossFitWeightliftingPush Press (sets of 10)You have 15 min. to build to a max weight of 10 reps.MetconMetcon (Time)”Opening Day” For time: 21-15-9 Wallballs 20/14 CTB pull-ups Box jumps 24/20 Kb swings...

February 11, 2020

CrossFit 5150 – CrossFitHappy Birthday, Rafi!!!EnduranceMetcon (AMRAP – Reps)”Tri Sprint Intervals” 4 Rounds: 4 min. AMRAP Cal. row 30/20 Cal bike 20/14 AMRAP 10m shuttle sprints in time remaining. 3 min. restGymnasticsMetcon (AMRAP –...

February 10, 2020

CrossFit 5150 – CrossFitHappy Birthday, Ann!WeightliftingBack Squat (60/5, 70/5, 75/5, 80/5, 85/5 )Build to a heavy 5 reps. If you complete 5 at 85%, then attempt a heavier load.Overhead Squat (3×3)OHS Complex 1 pausing OHS (3 seconds in bottom) 2 OHS...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingDeadlift (5×3 )Eccentric deadlifts: 3 seconds down. start at 50% and build as form dictates.MetconMetcon (AMRAP – Rounds and Reps)7 min. AMRAP 8 Bjs 6 Sit ups 4 P. Sn. 115/75 Rest 6 min.Metcon (AMRAP –...