CrossFit 5150 – CrossFit
Weightlifting
P.Sn. + OHS
12 min. EOMOM
60/3+2, 65/3+2, (70/2+2)3, 75/2+2
*The numbers represent how many reps for the individual lift for the complex P.Sn. + OHS. The first number is the number of reps for the P.Sn. and the 2nd number is the reps for the OHS.
ex., 60/3 + 2= 3 P. Sn. + 2 OHS @ 60% of your snatch 1 rep max.
Metcon
Metcon (AMRAP – Reps)
For Total Reps:
4 Rounds
2 min. Bike Calories
2 min. Max Reps
2 min. Rest
Round 1: Power Snatches 95/65
Round 2: Box Jump Overs 24/20
Round 3: Handstand Push-ups
Round 4: Front Squats 95/65
*Athletes keep track of their bike and movement reps. Record reps for each around during the 2 min. rest.