SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds)Alternating movements with a partner for 31 minutes 31 cal Assault Bike 31 Deadlifts 31m Overhead Zombie Plate Lunge...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchComplete 5 sets of the following 1 Snatch High Pull +1 High Hang Snatch @ 60%Overhead SquatComplete 5 sets of the following of 1 Heaving Snatch Balance + 1 Overhead Squat @ 70% (% of OHS)SnatchComplete 3...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardPower CleanComplete 2 Power Clean + 1 Push Jerk; 1 set @ 70% 2 sets @ 75% 2 sets @ 80%Metcon (No Measure)Complete 3 rounds for quality of; 2-5 reps Negative Dips (5-7seconds) 20 second Hanging Tuck hold at 90 degrees 10 Banded Pull Aparts...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardHandstand WalkSpend 8 minutes practicing Handstand Walking or a progression.Metcon (4 Rounds for reps)Every 3 minutes for 21 minutes (4 sets) complete; 400m Run Max Handstand Push-Ups Rest 3mins...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPower SnatchComplete 5 sets of 2 Power Snatch + 2 Snatch Push Press + 1 Overhead Squat (% of PS) 1 set at 70% 2 sets at 75% 2 sets at 80%Metcon (Time)Complete with a partner 2 rounds; 100/75 cal Asssult Bike 40 Power Snatches...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatComplete the following sets: 1 set of 5 @ 70% 1 set of 3 @ 80% 1 Max set @ 90%Metcon (4 Rounds for reps)Every 5 minutes for 4 sets complete; 40/30 cal Row 20 KB Swings 24/16kg Max Double Unders...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete with a partner 1km Row partner 1 1km Row partner 2 Into 10 rounds of alternating rounds of Dumbbell 'DT' 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardRope ClimbSpend 5 minutes practicing Rope Climb techniques...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardCleanComplete 5 sets of 3 Tall Clean (light weight by feel) into *5 sets of 1 Clean Pull + 1 Clean @ 70% into 3 sets of Clean Pull to Hold 1 set of 3 @ 85% 2 sets of 3 @ 90% * Record your...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics1) 5 Sets Handstand Hold (stomach to wall) 5 x 30-60 sec hold for quality 2) collect 10 FREESTANDING kick ups For quality 3) collect 10 kick ups adding a holdGymnastics3 Rounds rest 30 sec 1) Back Lever Stretch and Hold with Band 6-8 Reps **5...