SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for reps)In teams of 3, rotate through the following stations with one person at each station for 15 minutes: Station 1: 10 Double Kettlebell Snatches + 10 Front rack KB Reverse lunges + 10 KB Front Rack Squats Station...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardPower Snatch + SnatchComplete the following sets of 1 Power Snatch + 2 Snatch; 2 sets at 70% 3 sets at 75% % is of Power SnatchSplit JerkComplete 5 sets of 3 Split Jerks at 75%Clean PullComplete 5 sets of 5 Clean...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardRing DipsSpend 12 minutes finding a 2RM weighted Ring Dip.Metcon (Time)For time: Row 500m 30 Chest-to-Bar Pull-Ups 15 Devil’s Press 30 Toes-to-Bar Row 500m...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Weight)Every 2 minutes for 18 minutes: (3 sets each) Station 1: KB Front Reverse Rack Lunges x 16 reps Station 2: KB Sumo Deadlifts x 15 Station 3: 75% of max set of strict Pull upsMetcon (AMRAP - Rounds and Reps)14 Min AMRAP:...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Compete 3 rounds of the following; 3-5 Dip negative with a 5 second negative. 20-30 sec Tuck Hold 10 Banded Pullaparts Then compete 2 rounds of the following; 10 Ring Rows tempo 30 Arch Hold 15 sec Side Plank 3 Rounds of 7 each side Box...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Distance)In Teams of 3 in follow the leader format in 24 mins: 30/20 Cal Assault Bike 400m Run 30 Wall balls 20 Kettlebell Swings 100 Double Unders 20 Kettlebell Swings 30 Wall balls 400m Run 30/20 Cal Assault Bike ...