CrossFit 5150 – CrossFitWarm-upMetconBradley (Time)10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more...
CrossFit 5150 – CrossFitWarm-upWeightliftingSplit Jerk (5×2)go up in weight each timeMetconMetcon (AMRAP – Rounds and Reps)AMRAP 16 minutes 12/10 Calorie Bike 10 Hang power clean (95/65) 8 Push Press (95/65)
CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)EMOM 8 Odd: :10 HS hold against wall or freestanding hold Even: 10 Shoulder touches against wall (scale to knees on box)Metcon (Time)3 Rounds 25 toes to bar 10 Deadlift (315/215)Goal 10...
CrossFit 5150 – CrossFitWarm-upWeightliftingHang Snatch (5×3)start wherever you want go up in weight each timeMetconMetcon (Time)Burpee Nancy 3 Rounds Run 400m 15 burpee box jumps (24/20) 10 Overhead squat (135/95)goal 15 mins
CrossFit 5150 – CrossFitWarm-upWeightliftingBack Rack Lunge (2×8)these are reverse so you step back and it will be 135/95Back Squat (find MTR for the day )GHD Situps (3×10 )Push Press (MTR for the day )
