CrossFit – Wed, Oct 15

CrossFit 5150 – CrossFitWeightliftingHang Clean + Clean (60/3, 70/3, 80/2, (85/2)2)MetconMetcon (Time) For Time: (10 Minute Time Cap) 30 Hang Power Clean 135/95 20 Down Up Over Bar 10 Shoulder To Overhead

CrossFit – Tue, Oct 14

CrossFit 5150 – CrossFitAccessory WorkMetcon (Checkmark) 12 min. EMOM (3 Sets): 1. 12 DB Hammer Curl 2. 45 sec. Hollow Hold 3. 12 DB Bent Over Lateral Raise 4. RestMetconMetcon (Time) For time: 4 Rounds 500m Row 30 Butterfly Sit Ups 400m...

CrossFit – Mon, Oct 13

CrossFit 5150 – CrossFitWeightliftingOverhead Squat (5/50, 60/3, 70/3, (80/2)3*)MetconMetcon (Time)For Time: (15 Minute Time Cap) 21-15-9 Calorie Bike Devils Press 50/35 ()

Benchmark Friday

CrossFit 5150 – CrossFitMetconAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats

CrossFit – Thu, Oct 9

CrossFit 5150 – CrossFitWeightliftingThruster (5 x 3)*Build to a heavy set of 3.MetconMetcon (AMRAP – Reps) 16 min. EMOM (4 Sets): 1. 12/8 Calorie Bike 2. 8 Chest to Bar 3. 40 Double Unders / 80 Single Unders 4. 12 Thrusters 95/65 *Athletes keep track of...