WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)Every 2 min move through these stations for 5 rounds each Station 1: 20/5 Cal AB Station 2: 20/15 Cal Ski Station 3: 70 Double Unders...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardSplit JerkIn 12 minutes build to a heavish of 2 Push Jerk + Split JerkMetcon (AMRAP - Rounds and Reps)15min AMRAP 30 Single Arm Dumbbell clean and jerks 20 Cal Row 10 Pull ups...
BARBELL CLASS
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchEvery 2 minutes for 6 minutes: 3 Hi-Hang Power Snatches + Overhead Squat Every 2 minutes for 6 Minutes: 2 Tempo Snatches *4 secs to the knee Then 3 sets of 1.1 @ 65%-75%Clean and JerkEvery 2 minutes for 6 minutes: 2 Hi-Hang Power Clean...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardConditioning4 rounds: Min 1: 30 seconds of L-Sit Dumbbell Press Min 2: 30 seconds Renegade Rows Min 3: 30 seconds of Double UndersMetcon (Time)FOR TIME: 11min CAP 20 Sandbag or Deadball throw over the shoulder 20m Left Shoulder Carry 20m Right Shoulder Carry 20 Sandbag or Deadball...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)In 5 minutes attempt 2-3x of a Tuck Front Lever Hold on the Bar. The aim is to hold 10secMetcon (No Measure)In 10 minutes have 10 QUALITY attempts at Freestanding Kick-Up Drill (no walking)Metcon (2 Rounds for...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Round for Round with a partner for 24mins: 15 Wall Balls 20 KB Swings...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardEva (Time)5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups*Can be done with a partner or even for 3 rounds...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete for time 50,40,30,20,10 Wall Balls Box Jump...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardHandstand Push-ups12 mins working technicMetcon (AMRAP - Rounds and Reps)15 min AMRAP 5 Handstand Push ups 10 Ring Dips 20 AB Mat sit ups...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics2 Rounds (Rest as needed) A) Weighted PVC pass through x 5-7 Reps B) Arch up + push up x 5-7 Reps C) Basic Ring Swings/ Towel Drill x 5-7 RepsGymnastics5 sets Ring lever rocks (small range) x 3 RepsGymnastics3 Sets Band Assisted Muscle...
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