11-7-19

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (3×10 @60)stay at 60 % stay lightMetconMetcon (AMRAP – Rounds and Reps)15 min amrap run 400 25 sit ups run 200 25 leg lifts run 400 25 push ups run 200 25 jump...

11-06-19

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (3×3 start @75% )Go up in weight each setMetcon3x: Metcon (Weight)100 m sled pull 90/45 max bench press @60%score will be total tonnage of bench

11-05-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)Row 2000m/AB 2miles 10 Rope climbs 20 Back squats (225/155) 10 Burpee bar muscle-upsIF you cant do burpee bar MUs do 20 burpee pull ups

11-4-19

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)Bike/row 3min 3 Rounds 20 mountain climbers 3 broad jumps 10 kip swings 10 PVC pass throughsMetconMetcon (Time)6 Rounds Run 200m 10 DB hang clean and Jerk (35/20) 10 toes to barGoal is 16...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingP. Cl. + 2 J12 min. EOMOM (1+2/60)2, (1+2/70)2, 1+2/80, 1+2/85MetconMetcon (Time)”Becky” For time: 800m run 30 Snatches 95/65 400m run 30 Hg. Cl. 95/65 200m run 30 Back Sq. 95/65 400m run 30 Push ups 800m run 30...