SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)In a team of 2 complete the following For time: 200/150 Calorie Assault bike *While partner 2 runs 400m 2km Row *While Partner 2 holds a deadball or sandbag 100/70 Cal Ski *While partner 2 hangs from a bar 50 Burpees *While partner 2 hold the bottom of...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardCleanEvery 2 minutes for 10 minutes: Halting Clean Deadlift + Hang Clean + Clean @ 80-85%Push PressBuild to a heavy 1 rep in 15 minutes of: 1 Push Press + 1 Push Jerk ()...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For time: 30/20 Calorie Assault Bike 30 Deadlifts 120/90kg 30 Burpee Box Jump Overs (24″/20″) When the running clock reaches 10:00…Metcon (Time)For time of: 15 Muscle-Ups 12 Burpee Muscle-Ups 9 Strict Muscle-Ups...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)In teams of 2 complete the following For Time: 100 Box Jumps 100 Thrusters 30/20kg 100 Push ups 100 V-ups 100 Jumping Lunges...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardClean and JerkComplete the following sets, 2 sets of 2 at 80% 3 sets of 1 at 85%Clean Grip DeadliftComplete the following sets, 5 sets of 4 @ 113%Front SquatComplete the following sets, 5 sets of 4@ 89%Hang SnatchComplete the following sets of...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardGood MorningsEvery 4 minutes for 4 sets: 8 Good mornings 12 Bent over rows 5 BoundsMetcon (AMRAP - Rounds and Reps)14 min AMRAP: 20 Double Kettlebell Snatch 20 Reverse Lunges 20 Kettlebell cleans...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for time)In teams of 2, with one person working at time follow the leader. On the 0:00...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardStrict Press8 minutes to build up to a heavy 3 rep maximum for today!Push Press8 minutes to build to a heavy 3RM today of Push press.Metcon (Time)2 Rounds for Time: 40 Wall Balls 20 Clean and Jerks 70/50) 10 Burpee box jump overs...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMuscle-ups7 mins AMRAP: Max Ring Muscles up or Strict Pull ups *Start with a max set to failure and record in notes.Metcon (AMRAP - Rounds and Reps)10 min AMRAP: 25/20 Cal Row 20 Deficit Push ups (20kg plates/ 10kg plates) * Do not arch your...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete 2 Rounds for time; 2km Row 30 Burpees over Rower 1.6km Run Today's workout it intended to be a little longer but something you can keep moving on. It can be done solo or feel free to partner up and share the...