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Wednesday

CrossFit 5150 – CrossFit

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Weightlifting

Power Clean (60/3, 70/3, 80/3, (85/2)3)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Goblet Squat 50/35

Single DB Push Press 50/35

After Each Set:

100 Meter Farmers Carry 1.5/1.0

Tuesday

CrossFit 5150 – CrossFit

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Gymnastics

Metcon (No Measure)

12 min. EOMOM

1. 5-10 MUs, C2B, Pull ups

2. HSPUs

*This is skill work. You will alternate between any version of the 2 movements depending on your skill level. Rest as needed. Work on strict, kipping, or butterfly pull ups, Mus (bar or ring), strict or kipping hspus, handstand walk or hold, wall walk, etc. If you want, work on one skill for the 12 min.

Metcon

Metcon (Time)

For time:

10 Rounds

4 Pull Ups

8 Push Ups

200 Meter Run

*18 min. cap

            

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