CrossFit 5150 – CrossFitWeightliftingSnatch (60/3, 70/3, (80/3)3)Back Squat (60/3, 70/3, 80/3, 85/2, (90/2)2 )MetconMetcon (AMRAP – Rounds and Reps)10 min. AMRAP 10 Hang Power Clean 115/80 200m Run 10 Deadlift
CrossFit 5150 – CrossFitAccessory WorkMetcon (Checkmark)5 Sets: 4-8 Wide Grip Pull Up 10-20 Seconds Chin Over Bar Hold 8 DB Scapular Pull ()MetconMetcon (Time)For time: 5 Rounds (19 Minute Time Cap) 12 Calorie Row 6 Wallball 30/20 3 DB Man Maker 50s/35s...
CrossFit 5150 – CrossFitMetconBench Press (4 x 4)Build to a heavy set of 4.Goblet Squat (4 x 4)*20 sec. hold on the GS. Focus on the upright position and engaging your core. *Alternate between bench and goblet squats.MetconMetcon (AMRAP – Rounds and Reps)4...
CrossFit 5150 – CrossFitWeightliftingMetcon (AMRAP – Rounds)EMOM 14: Even: 3 Clean and Jerk (185/125) Odd: 100′ sandbag/D Ball CarryMetcon1,000 Reps of Death (Time)For Time with a partner: Accumulate 1,000 reps Wallballs 20/14 Calorie row DB snatch...
CrossFit 5150 – CrossFitMetconCrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lbThere...
