10-29-19

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Press (5-4-3 @ 75% )super set with DB row go heavy on DB row warm up to 75% of 1 RM and stay there for all sets.MetconMetcon (Time)3 Rounds 100 Double-unders 50 Medicine ball cleans (20/14) 25 Pull-upsIf...

10-28-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (5@65 4@70 3@75 2@80)MetconMetcon (No Measure)EMOM 10 mins 1 min bar MU 1min ring trans to ring dipMetcon (AMRAP – Rounds and Reps)10 min AMRAP 200 m run 5 BBJO 5 push ups 5 jump lungesRx+ is...

10-25-19

CrossFit 5150 – CrossFitWarm-upMetconCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft....

10-24-19

CrossFit 5150 – CrossFit Warm-up Warm-up (No Measure) Bike 1 mile easy pace Row 500m easy pace Jog 400m easy pace Weightlifting Clean (5@65 4@70 3@75 2@80 + ) Dont worry about weight. work on form and hitting the right positions Gymnastics Metcon (No Measure)...

WEDNESDAY MAY 21, 2019

Weight Vest Wednesday Warm-up Metcon (AM PAP – Pounds and Peps) 13 min AMPAP run 200 5 HSPU 10 DB snatches 5 burpees over DB (If you have a weighted vest wear it) WOD: 5x: Metcon (No Measure) 10 seated DB press 50/35 1 min plank 10 alternating OHL w/DB 1 min...