CrossFit 5150 – CrossFitHappy Fourth of July! We will celebrate the 4th of July today with a beach WOD and party afterward. Please arrive at the beach on Ocean Blvd. and 54th Pl. by 8:15 a.m. We are starting at 8:30 a.m. We will WoD then have morning snacks and...
CrossFit 5150 – CrossFitWeightliftingBench Press (5 x 5)*Start at 50% and build weight each set.Bent Over Row (5 x 5)*Start with the barbell and add weight each set. *Alternate between bench press and bent over rows. *15 min. for lifting.MetconMetcon (AMRAP...
CrossFit 5150 – CrossFitWeightliftingPower Clean + Push Jerk (60/2, 65/2, (70/2)2, (75/1)5)9 min. EMOM *Even though you will lift every minute (rest between sets), take your time on the set up and focus on form.Front Squat (60/3, 70/3, 80/3, 85/2, (90/1)3)*Rest...
CrossFit 5150 – CrossFitWeightliftingPower Snatch (60/2, (65/2. 70/2, 75/2)3)*One set at 60% then repeat sets at 65%, 70%, 75% x 3MetconMetcon (AMRAP – Reps) 4 min. AMRAP x 4 Rounds *Rest 30 sec. between rounds 4 Box Jump Overs 24/20 8...
