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April 2016

SATURDAY

CrossFit 5000 - CrossFit SkillsGymnasticsComplete as many reps as possible for each of the following: 2mins of Muscle-Ups (or CTB Pull-Ups) Rest 60sec 2mins of Alt Pistols Rest 60sec 2mins of HSPU (Or L-Seated DB Presses) Rest 60sec 2mins of Reverse Strict PullUps (or standard pull-ups) Rest 60sec 2mins to find a Max L-sit...

BARBELL

CrossFit 5000 - Barbell ClassSquat Snatch (15mins)Every 90sec perform 1 Snatch at 75%Snatch Pull (7mins)Perform 2 Snatch Pulls at 90% of Snatch for 3 sets.Power Clean & Jerk (20mins)Perform 1 Power Clean & 1 Jerk for 5 sets. Set 1 @ 75% Set 2 @ 80% Set 3-5...

Front Squat FRIDAY

CrossFit 5000 - CrossFitFront Squat (1-5 reps)Set 1- 5 reps @65% Set 2- 4 reps @75% Set 3- 3 reps @80% Set 4- 2 reps @85% Set 5- 1 rep @90% Set 6- 3 reps @85% Set 7- 5 reps as heavy as possible (record this weight) 2min rest between setsMetcon...

THURSDAY

CrossFit 5000 - CrossFitMetcon (8 Rounds for time)Lucky 8Every 4mins for 32mins (8 sets) Row 250m 10 KB Swings 10 DB Push Press Score each round for time....

Wednesday

CrossFit 5000 - CrossFitPush Press (5x 3 reps)Build to a heavy triple Rest as neededMetcon (AMRAP - Rounds and Reps)Naughty 9'sComplete as many rounds and reps as possible in 9mins of: 9 burpee box jump overs 9 Push Press (60/40) 9 Ring Dips...

ANZAC DAY

CrossFit 5000 - CrossFitPush Press (2 reps)10mins to establish a heavy 2RMMetcon (AMRAP - Rounds and Reps)HERO WOD 'Jack'20min AMRAP In teams of 2, take turns moving through the following: 10 Push Press (50/30kg) 10 Kettlebell swings 10 Box Jumps...

SATURDAY

CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)Run DMCindyIn teams of two, complete as many rounds and reps as possible in 30mins of: Run 400m 5 Pull-Ups 10 Push-Ups 15 Air Squats Only 1 person running at a time, and while partner 1 runs, partner 2 will be...

SKILLS

CrossFit 5000 - CrossFit SkillsConditioning10-12 Freedstanding Kick-Ups to Handstand with Max Hold. Then 3 Sets of: 45 sec of Nose to Wall Handstand Hold Rest 1min Followed by 10 Wall Climbs (focus on keeping position not speed)Conditioning10mins will be spent on Ployometric Performence...

BARBELL

CrossFit 5000 - Barbell ClassSnatch (10mins)2@75%, 1@80%, 1x3@85%Clean and Jerk (10mins)3 working sets of Clean & Jerk @ 75%,80%,85%Clean Pull (10mins)Clean Pull 1 set @ 90% then 2 sets of 2 reps @ 95%Back Squat (15mi s )4 sets in total of Back squat: 1 set...

FRIDAY

CrossFit 5000 - CrossFitDeadlift (15mins)5 Sets of: 6x reps of Deadlift Rest 2-3mins Build load over 5 sets.Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"12 Deadlifts at either BW or 3/4 BW...