CrossFit 5150 – CrossFit
Weightlifting
Back Squat (9/50, 7/55, 5/60, 3/70, (1/80)5* )
With a running clock (13 min):
On the 0: 9 reps
On the 2: 7 reps
On the 4: 5 reps
On the 6: 3 reps
On the 8: 1 rep
On the 9; 1 rep
On the 10: 1 rep
On the 11: 1 rep
On the 12: 1 rep
New squat cycle: We will start with a higher volume at lower weights, to five heavy singles. The percentages are a guide. Build weight on the singles as form dictates. The first four sets are completed “on the 2:00 min,” then transition to five sets of singles “on the 1:00.” We will repeat this exact same rep scheme next week, building upon these loads.
Metcon
Metcon (5 Rounds for time)
“Dead Space”
On the 5:00 x 5 rounds
7 Power snatches 115/85
15/12 Cal. bike
7 Overhead squats
100m run
Athletes will record their own time after each round. Your rest is time remaining in each 5 minute window.