CrossFit 5150 – CrossFit
Metcon
The WODs are from Fallout. They are partner workouts.
Rosemary’s Slam Ball (Time)
For time:
4 Rounds(athletes alternate each round)
25 Cal Row
100m Run with Slam Ball 80/50 (int.)
.6 Bike
100m Run w/slam ball
Rxt= 100/80
3,2,1 Go! Athlete #1 begins on rower. As soon as athlete #1 finishes 25 cal row, they continue on to the 100m run. Athlete #2 can begin on the rower as soon as athlete #1 gets off the rower.
Weightlifting
The Whining (Weight)
Part A: Athlete A:
5 min. to Find Heaviest Snatch Complex
1 Snatch + 1 Hg. Snatch + 1 OHS
1 min. Rest
Metcon (Time)
Part B: Athlete B:
For time (5 Min. Cap):
6 Snatches 115/85 (int.)
3 Snatches 135/95
1 Snatch 155/105
25 Overhead Squats 115/85
*Rxt=135/95, 165/115, 185/135
Metcon
Carry (Time)
Part 1
For time:
12 min. Cap
20 Bar Mu
60 Synchro SA DB Hg. Snatch 50/35
40 Alternating Wb Shots 30/20
20 Db Thrusters
2 x 100m Db Farmer Carry
Directly into…
Metcon (AMRAP – Rounds and Reps)
Part 2
5 Min. AMRAP
5 Bar Mu
10 Synchro SA DB Hg. Snatch
20 Alt. Wb Shots
10 DB Thrusters
100m Run w/Wb
Total Reps in 5 min. is score #2
*Other than synchro movements, athletes may switch in and out however they chose.