CrossFit 5150 – CrossFit
Weightlifting
Deadlift (50/5, 60/3, 70/3, 80/2, (85/1)3*)
Metcon
Metcon (AMRAP – Rounds & Reps)
15 min. AMRAP:
Buy-In: 1,000m Run
With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches 50/35
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
…
Add 10 Dumbbell Hang Snatches Each Round
*Score = Rounds + Reps
4:30 Class Body Building
Bench Press (3 x 8 -10
*Build weight)
Bent Over Row (3 x 8-10
*Build weght)
Barbell Curl (3 x 8-10)
Romanian Deadlift (RDL) (4 x 5
*Build weight)
*Alternate with DB lunge, elevated squat, or curtsy lunge(4 x 10).