SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete with a partner for time 150/120 cal Assault Bike 150 Front Squats 60/40kg*...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 4 rounds of 5 Box Rocks with Tuck 3x 10sec ON Body Tighteners 10sec OFF Rest 30sec Between RoundsMetcon (No Measure)6 Rounds 20-30sec Handstand Floaters 5-10sec Tuck Front Lever Hold on Bar Rest 30-45sec between roundsMetcon (No Measure)Complete 7 sets of 8-15sec Perfect...
FRIDAY
CrossFit 5000 - Barbell ClassView Public WhiteboardClean and JerkClean + Front Squat + Split Jerk 15 mins to build to 90% of 1RM and then do 2 sets.Clean and JerkClean Pull on Riser 3 reps @ 95% 3 reps @ 100% 3 sets of 3 reps @ 105%Front SquatBuild...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (No Measure)Every :90 seconds for 3 set: Station 1: 3-5 Rope Climbs Station 2: 10-30 sec L-Sit Station 3: handstand walk practiceMetcon (AMRAP - Reps)10m AMRAP: 30 Double Kettlebell Snatches 50 Double Kettlebell swings Max Lateral burpees over the kettlebells in time remaining...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 Rounds of 30 Second Hollow Hold Rest 30sec 30 Second Arch Hold Rest 30sec 7 Ring Swings w/ object Rest 60secMetcon (No Measure)Complete 3 sets of 6 Ring lever Rocks 20sec Scale Hold each sideMetcon (No Measure)Complete 3 Rounds of 3 Ring Pull-Ups with...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardSnatchSnatch Pull + Snatch + Overhead Squat Build up to 90% of 1RM Snatch and perform 2 sets.CrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardStrict PressEvery minute on the minute for 12 minutes: Min 1: 5 strict press Min 2: 5-12 Strict pull upsMetcon (AMRAP - Reps)12min AMRAP: 15 Dumbbell Deadlifts 12 Chest to bars...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click...
MONDAYS
CrossFit 5000 - CrossFitView Public WhiteboardWalking LungesEvery 4 minutes perform 16 Steps of Dumbbell Walking lungeMetcon (Time)For Time: 2 Rounds 200m Run 30 Front Squats 200m Run 20 Reverse lunges 200m Run 10 Overhead Squats...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For time: 1.6km Run 100/70 Cal Bike or 100/70 Ski 150 Calorie Row or 100 Burpees Finish with 100 Push ups overtime you break perform 30 sit ups...