11-23-19

CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch (5×1@70 of you 1 RM)MetconMetcon (AMRAP – Reps)EMOM 20 Odd: Row 15/12 cals Even:1 rope climb, 4 DB squat clean (50/35)

11-22-19

CrossFit 5150 – CrossFitWarm-upMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

11-21-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)2 Rounds 20 Push Press (115/75) 30 Burpee 15 Ring dip Run 800m

11-20-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean and Jerk (5×1 @ 80 of you 1 RM )work on dropping under the bar on clean and the jerkMetconMetcon (Time)Row 1000 m 80 AbMat Sit-ups 60 Kettlebell Swings, (53/35) 40 Box Jump (24/20) 20 Waiters Walking Lunges,...

11-19-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)Easy EMOM 12 1. 15 unbroken wall ball (20/14) 2. 40 Double-unders 3. 8 unbroken toes to barMetcon (Time)3 Rounds Run 400m 10 hang power clean (135/95) 12 pull-up