FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush PressIn 15 minutes find today's heavy 1RMMetcon (AMRAP - Rounds and Reps)In 10 minutes complete as many rounds and reps of; 200m Run 5 Power Snatches 1 Rope ClimbMetcon (No Measure)Complete 5 rounds for quality (12 min cap) 10 Hollow Rocks 10 V-Ups 10 Tuck...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (No Measure)Every 2 mins alternating stations for 24 minutes (4 rounds) 0-2min) 10 DB Step Ups Left Leg, 10 DB Step Ups Right Leg 2-4min) 10 Single-arm Overhead Squat Left, 10 Single-arm Overhead Squat Right 4-6 min) 100m KB Heavy Farmers Carry500m...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPower SnatchComplete 2 Power Snatch + 1 Overhead Squat; 1 set at 70% 1 set at 75% 1 set at 80% 3 sets at 85% (% of PS)Power CleanComplete 2 Power Clean + 1 Jerk - 2 sets at 75% 2 sets at 80% 3 sets at 85% (%...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (6 Rounds for time)Every 6mins complete: 15/12 cal Row 10 Burpee Box Jump Overs 12/10 cal Row 10 Burpee Box Jump Overs 9/7 cal Row...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatSpend 15mins to build to todays 1RM Front SquatMetcon (3 Rounds for time)3 rounds for time: 50/35 Calories Rest 3 mins...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchComplete 3 Muscle Snatch + 3 Drop Snatch for 3 sets between 40-45% of snatchSnatchFind today's heavy 1 Pause Hang Snatch + 1 Overhead Squat starting at 70% and building across 6 sets.CleanFind today's heavy 1 Pause Hang Clean...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush PressComplete the following sets of Push Press 1 set of 3 @ 70% 1 set of 3 @ 80% 1 Max set @ 90%Metcon (5 Rounds for reps)Complete 5 Rounds for Max reps of; 1 min Ski Max Cal 1 min Max KB Swings 1...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete 9 rounds for time; 5 Sandbag / Deadball Clean 50 m Sandbag / Deadball Carry 5 Strict Toes To Bar...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (No Measure)Complete 3 sets for quality, 3 Skin the Cat 3-5 Strict Dip 8 Shoulder Shrugs + 30sec Support HoldMetcon (Time)Complete for Time 50-40-30-20-10 Sit-Ups 400m Run...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatComplete the following 1 set of 5 @ 40% 1 set of 5 @ 50% 1 set of 5 @ 60%Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 15minutes; 90 Double Unders 30/20 cal Assault Bike 20 Double Kettlebell...
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