SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 2 sets for quality reps; 10 Squat with single arm raises Max Ring Pull-UpsMetcon (No Measure)Complete 10 Quality Kick-UpsMetcon (No Measure)Complete 2 sets for quality; 5 Tempo Reverse Lunges Max reps Pike HSPU...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardWeighted Pull-upsEvery 2 minutes for 4 sets each: Station 1: Weighted pull up x 3 reps or Weighted negative x 3 reps with 5 seconds negative or Weighted Pull up hold x 10-20 seconds Station 2: Barbell Z-Press x 5 repsMetcon (2 Rounds for reps)2 min...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans 60/40KG 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then:Metcon (AMRAP - Rounds and Reps)In teams of three, complete...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardClean and JerkEvery 2 minutes for 10 minutes: Clean + Front Squat + Split Jerk Set 1: 70% Set 2: 70-75% Set 3-5: 75%Metcon (5 Rounds for weight)Every 3 minutes for 15 minutes: 21/18 Cal Row 8 lateral burpees over the rower 5 Thrusters* *Build in weight with...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsConditioning3 sets of: 15 V-Ups 20 Empty Barbell Good Mornings...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardHang SnatchEvery 2 minutes for 8 minutes: Building to a heavy 3 rep max of Hang SnatchesMetcon (Time)For time: 800m Run 50/35 Cal Assault Bike 30 Power Snatches 60/40kg 15 Squat Snatches 70/40kg...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 sets of the following for quality; 10 Ring Push-Ups 15 Arch UpsMetcon (No Measure)Complete 3 rounds for quality; 5-3 'Quality' Strict Dips 2-4 each side L-Sit with 1 leg extended, hold for 2secMetcon (No Measure)Complete 2 Rounds for quality; 5...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Calories)In Teams of 3, complete Max calories on the Assault bike Ski and Row for 30 minutes: 0-10:00 Bike 10:00-20:00 Row 20:00-30:00 Ski One person runs the 400m track while one person bike/rows/skis and the other rests. Once that person on the run...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatch1 Snatch Pull + Snatch + Overhead Squat: Set 1: @ 70% Set 2: @ 75% Set 3-6: @75%* *If these look good go up to 80, 82.5%SnatchSnatch Deadlift off risers Set 1: 3 reps @ 100% Set 2 & 3: 3 reps @...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)V2 Online Qualifier Workout 210 min AMRAP: 2km Row Max burpees in the time remaining Rest 10 minutes...
- 1
- 2