Friday
CrossFit 5000 - CrossFitA: Metcon (No Measure)EMOM 20min 5 Strict Press -AHAP 20/15 Cals Row 20 Ab-Mat Sit-ups 1min RestB: Front Squat (E2MOM 10min 2 reps)...
Thursday
CrossFit 5000 - CrossFitMetcon (AMRAP - Reps)Strength Circuit for reps Push-up Sit-ups Lunges Agility ladder DB Press Medball Twist Box Jumps onto 1 tyre Row for cals...
Wednesday
CrossFit 5000 - CrossFitA: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 15min 50 Double Unders 21 Box Jumps 24/20” 15 Pull-upsPartners Alt ExercisesB: Ring Dips5 Sets (to be done as partners) :30 Max Reps Ring Dips / Box Dips :30 Max Sit-upsC: Metcon (8 Rounds for reps)Tabata Air Squats...
Tuesday
CrossFit 5000 - CrossFitA: Metcon (Time)5 Rounds For Time (15min Cut) 10 Power Cleans 60/40kg 10 BurpeesScaling L1@ 40/25kg L2@ 50/35kgB: Back Squat (E3MOM 12min 10reps)...
Monday
CrossFit 5000 - CrossFitA: Metcon (Time)Partner WOD (10min Cut off) 12 Rounds in Total (6 each) 4 Thrusters 40/30kg 4 Pull-upsPartners Alt Full Rounds. THIS IS TO BE MAX EFFORT L1 @30/20kgB: Metcon (No Measure)EMOM 15min (to be done as partners) 1. 1 Snatch Balance 2. 1 Rope Climb 3. 200m Run...
Friday
CrossFit 5000 - CrossFitA: Chest-To-Bar Pull-upsA: Overhead Squat2 Rounds 1min CTB Pull-ups R1min 1min Overhead squats 40/30kg R1min 30sec CTB Pull-ups R30 30sec Overhead squats R30B: Metcon (AMRAP - Rounds and Reps)AMRAP 15min 5 Power Snatch 60/40kg 10 TTB 15 Lateral Jumps Over BarL1@30/20kg L2@50/35kg...
Thursday
CrossFit 5000 - CrossFitA: Metcon (5 Rounds for time)5 Rounds @100% 200m Row 50m Sled Push @ half bodyweight 4min RestB: Hollow Body Hold (Tabata)...
Wednesday
CrossFit 5000 - CrossFitA: Metcon (AMRAP - Reps)Partner WOD AMRAP 20min 200m Run (together) 40 Squat Cleans - one athlete works at a time Every 40 reps the weight increases: 40/30kg, 50/35kg, 60/45kg, 70/50kg, 80,60kg, then max reps at 90/65kgScale options L1@ 30/20kg, increase by 2.5kg or 5kgB: Romanian Deadlift...
Tuesday
CrossFit 5000 - CrossFitA: Front Squat (E2MOM 10mins 3reps)B: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsORB: Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups...
Monday
CrossFit 5000 - CrossFitA: Metcon (AMRAP - Rounds and Reps)AMRAP 24min Partner WOD 15 Power Cleans 60/40kg 12 Front Rack Lunges 9 Push Jerks Athlete 1 completes 200m sandbag run, then change and pick up where athlete 2 left off.Scaling L1 @30/20kg L2 @45/30kgB: Metcon (No Measure)Core Work...