Friday Benchmark

CrossFit 5150 – CrossFitMetconFilthy Fifty (Time)For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg...

Thursday

CrossFit 5150 – CrossFitWeightliftingDeadlift (50/5, 60/3, 70/3, 80/2, (85/1)3*)MetconMetcon (AMRAP – Rounds & Reps)15 min. AMRAP: Buy-In: 1,000m Run With Time Remaining: 60 Double Unders 10 Dumbbell Hang Snatches 50/35 60 Double Unders 20 Dumbbell...

Tuesday

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, (80/3)3 )MetconMetcon (Time)For time(22 min. time cap): 40 wallballs 40 box jump-overs 40 wallballs 40 medicine-ball box step-overs 40 wallballs 40 lateral burpee box...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingOverhead Squat (50/5, 60/3, 70/3, 75/3, 80/3)MetconMetcon (Time) For Time: 200m Run 21 P. Sn. 75/55 200m Run 21 OHS 200m Run 15 P. Sn. 200m Run 15 OHS 200m Run 9 P. Sn. 200m Run 9...

Friday Benchmark

CrossFit 5150 – CrossFitMetconEllen (Time)3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click...