MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardDeadlift10 mins to build in weight with the following rep scheme: 4-2-4-2-4-2-4Metcon (AMRAP - Rounds and Reps)12 min AMRAP 20 KB Swings 15 Front Rack KB Squats 12 Burpees...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnasticsEvery 2:30 1-3 L-sit Pull upsGymnastics3 sets each of: A) 5 Box Rocks w/5 sec Hold in Each Position B) 3 x 10 secs Body Tighteners C) 1-2 Slow Ball UpsGymnastics3 sets of each: A) 5-8 Controlled Tempo Push ups 4 secs up and...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (3 Rounds for time)0-10:00 2km Row 10:00-20:00 1.6km Ski /800m run 20:00-30:00 100/80 cal Assault bike...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatOver 12 minutes build up to todays heavy 5 rep Max with good form.Metcon (AMRAP - Reps)7min AMRAP: 7 Handstand Push ups 5 Hang Power Cleans 3 Push Jerks...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardSnatchEvery :90 secs for 8 sets 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat *Building in weight if form is goodMetcon (Time)For time: 50-40-30-20-10 Kettlebell swings AB mats sit ups...
WEDNESDAY
CrossFit 5000 - CrossFitGood Morning All, Hope you have been great if we haven’t seen you. And for those awesome people thank you for helping and continuing to hello every day. As we head into the last stages or our build. We have been hit with some...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMuscle-upsMuscle up practisce 7 mins working the Strict Muscle up 7mins the work the kipping Muscle upLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups*Max reps of each per set...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardPistolsEvery 2 minutes alternate between the following stations for 3 sets each: Station 1: 12 Alternating pistols Station 2: 8 Good Mornings @25% of 1RM Back SquatMetcon (Time)For time: 30 Toes to Bar 10 Overhead Squats 20 Toes to bar 20 Overhead Squats 10 Toes to bar 30...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For time: 150 Wall balls 2km/1.6km Row 100 Thrusters 100 Sit ups...
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