12-18-19

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (3×3 @ 75 %)Metcon4x: Metcon (Time)4 bar MUs 4 kipping pull ups 8 BBJO 24/20 8 KBs 2.0/1.5on the bmu and pullups try not to let go of bar

12-17-19

CrossFit 5150 – CrossFitWarm-upWeightliftingPwr Cln + Cln + jerk (5×1 )start @60 of 1rm go up in weight each setMetconMetcon (AMRAP – Rounds and Reps)12 min amrap 6 pwr cleans 155/105 6 HSPU 6 T2B

12-16-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (2 RM)Bulgarian split squats (3×8 )weighted so try and go up in weight each timeSplit Jerk (MTR)MetconMetcon (Calories)Bike or rower 1min on 30 rest for 6 rounds

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingSn. pull + Sn.6 min. E2MOM 60/2, 65/2, 70/2 Immediately into… 10 min. E2MOM Sn. (build to heavy)MetconMetcon (AMRAP – Rounds and Reps)5 Rds. 3 min. AMRAP 3 P. Sn. 135/95 6 Push ups 9 Squats rest 1 min. * 3 min. of...

12-14-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)AMRAP 14 minutes 150′ Sled drag forwards (Bwt on sled) 10 Box jump (24/20) 5 Bar muscle-ups 1 Rope climb