BARBELL CLASS
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatch PullEvery minute on the minute for 10 minutes: 3 Snatch High Pulls *building in weight if possibleHang Power Snatch2 Power Snatch + 3 Hang Power Snatch *Building in weight if possibleOverhead SquatEvery 2 minutes for 12 minutes Set 1: 3 reps Set 2:...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnasticsTemp Pull ups 4 x 4 reps with 4 sec up 4 secs down Rest 90 secs in betweenGymnasticsMuscle up Negative Emom x 10 mins 1-2 reps slow reps 12-20 seconds longGymnasticsCandlestick to pistol 4 x 12 reps (Attempt alternating reps with the...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)5 rounds for time: 500/400m Row 30 empty bar thrusters 20/15 20 Pull ups / 12 strict Pull ups...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush PressEvery 2 minutes for 12 minutes: 4 rep Tempo Push PressMetcon (AMRAP - Reps)10 minute AMRAP: 50 Double Unders 25 Dumbbell Push Press 50 Double Unders 15 Strict Handstand Push ups 50 Double Unders Max Kipping Handstand Push ups in time remaining...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardMcDonald & Galagher (Time)2 Rounds for Time 200m run 16 reps 24/16kg KBS 16 reps pull ups 16 reps 50/30kg front squat Then into 200m run 14 reps 24/16kg KBS 14 reps pull ups 14 reps 50/30kg front squat Then into 200m run 12 reps 24/16kg KBS 12 reps pull ups 12 reps 50/30kg...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardCleanEvery 2 minutes for 20 minutes: Sets 1-3: 65%-75% Sets 4-6: 70%-85% Sets 7-10: 80%-95%Front SquatEvery :90 x8 1 Dead stop Front Squat @90% of Front Squat 1RMMetcon (No Measure)3 sets BACK EXTENSIONS HOLDS :20-:30 secs Weight sit ups: 12 reps...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardDumbbell Push PressEvery 3 minutes for 15 minutes: 15 Banded Hip thrusts 12 Dumbbell Push PressMetcon (AMRAP - Rounds and Reps)12min AMRAP: 200m KB Farmers Carry 12 Banded strict chest to Bats 12 Dumbbell L-Sit Press (against the wall) *quality reps...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardRogue Bench Row (Time)Part 1: 2km Row For Time Rest 2 mins Part 2: Max reps of bodyweight Bench Press *every rep takes 10 secs of total row time.Metcon (Time)Rest 8 minutes...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardClean15 mins to Build heavy CleanMetcon (Time)3 rounds 15 Clean Deadlifts 15 Romanian Deadlifts 20 Weighted Deadbugs...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBulgarian Split SquatEvery 3 minutes for 15 minutes: Set 1: 5 reps per leg @ 30% Set 2: 5 reps @ 40% Set 3,4 and 5: 5 reps @ 50% of 1RM Back squat *If you use the numbers from last weeks 2RM enter no. or...