CrossFit 5150 – CrossFit
Weightlifting
Deadlift (5×3 )
Eccentric deadlifts: 3 seconds down.
start at 50% and build as form dictates.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min. AMRAP
8 Bjs
6 Sit ups
4 P. Sn. 115/75
Rest 6 min.
Metcon (AMRAP – Reps)
14 min. AMRAP
21 Snatches 75/55
20 Air squats
18 Snatches 95/65
20 Air squats
15 Snatches 115/75
20 Air squats
12 Snatches 135/95
This is an AMRAP. If you finish in 14 min., start over. If you can do the final loads, do not scale.