January 23, 2020

CrossFit 5150 – CrossFitWeightliftingDeadlift + Hang Clean + Jerk (60/1, (65/1)3, (70/1)3, (75/1)3)10 min. EMOM*One complex every minute. Work on form. Keep it clean! Follow the percentages, but do not go up in weight if the lift isn’t solid.MetconMetcon...

January 22, 2020

CrossFit 5150 – CrossFitMetconMetcon (No Measure)9 min. EMOM *30 sec. work/30 sec. rest 1. Pull-ups 2. Handstand push-ups 3. Dead bugMetconMetcon (Time)For time: 3 rounds 10 Bar Muscle-ups 200m run 15 HSPUs 200m run 20 Abmat sit-ups 200m run 25 Dubz 25 min...

January 21, 2020

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/4, 70/4, (75/3)4)MetconMetcon (Time)For time: 3 Rounds 15 Front squats 135/95 15 T2b

January 20, 2020

CrossFit 5150 – CrossFitWeightlifting1 Sn. + 1 OHS9 EMOM (50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1MetconMetcon (Time)”If you can’t fly, then run, If you can’t run, then walk, If you can’t walk, then crawl, but whatever you do, you have to...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingP.Sn. + OHS12 min. EOMOM 60/3+2, 65/3+2, (70/2+2)3, 75/2+2MetconMetcon (Time)”Coach Charlie” For time: 35 Back squats 135/95 35 Kbs 1.5/1.0 35 Front squats 115/75 35 Kbs 1.5/1.0 35 Thrusters 95/65 35 Kbs 1.5/1.0...