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April 2019

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 rounds, 10 Ring Swings 7 Kick-Ups with 10 second HoldMetcon (No Measure)Complete 3 Rounds, 2-4 C2B with a 5 second Pause 30 second L-Sit HoldMetcon (No Measure)Complete 3 Rounds, 10 Ring Rows feet Elevated 10 second Shoulderstand...

SATURDAY

CrossFit 5000 - CrossFitView Public Whiteboard31 Heroes (AMRAP - Reps)31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" / 24" Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchComplete the following sets, 3 at 55% 3 at 60% 3 at 65% 2 at 70% 1 at 75% 1 Heavy SingleClean and JerkComplete the following sets, 3 at 55% 3 at 60% 3 at 65% 2 at 70% 1 at 75% 1 Heavy SingleBack SquatComplete the following sets, 2 sets of...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardDeadliftDeadlift in 15 mins Set 1 – 10 reps @ 50% of 1-RM Set 2 – 10 reps @ 60% Set 3 – 8 reps @ 75% Sets 4-5 – 5 reps @ 80%Metcon (3 Rounds for reps)3mins ON 2 mins OFF 250m/200m Row 15 Overhead...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardGymnasticsTwo sets of: Wall-Facing Handstand Marching x 50 reps Rest 30 seconds Handstand Push-Up Negative with 8″/4″ Deficit x 8 reps w/5 second negative Rest 30 seconds Perform one set of: Strict Handstand Push-Up x Max Reps Rest 60 seconds, then. . . Perform one set of: Elevated Foot...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardBack SquatEvery 2 minutes, for 10 minutes (5 sets): Back Squat Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 2 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 4-6 reps @ 85%Metcon...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete the following movements and rounds before moving to the next one; 3 Rounds of 20 second bench stretch plus 5 single arm raises each side. 3 Rounds of 5 Press and Drags. 10 Rounds of 5 second Handstand ...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardStrict PressEvery 2 minutes for 3 sets each, alternating stations: Station 1: Strict Press x 8 reps Stations 2: 4 Rope climbsRun 1.6km (Time)...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardPull-upsEvery 3 minutes for 12 minutes: Max Strict Pull ups * *Use the same modification you used in testing on April 3rd **Record your biggest setMetcon (3 Rounds for time)With a partner going round for round: 3x 750m Row *Your rest is while your partner...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardGymnasticsTwo sets of: Freestanding Handstand Marching x 20 reps Rest 30 seconds Nose-To-Wall Handstand + Yoyo Walk x 2 meters Rest 30 seconds Back-To-Wall Handstand Marching x 30 reps Rest 30 seconds Followed by. . . One set of: Back-To-Wall Donkey Kicks x 12 reps (hands turned outward) Rest 30...