THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)2 Rounds for Time: 500m Row 400m Ski 30/20 Cal Bike bike Rest 5Metcon (Time)For Time: 50-35-25 Wall Balls Kettlebell Swings...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatEvery 2 minutes for 10 minutes: 3 reps - Building in weightMetcon (AMRAP - Rounds and Reps)3 x 3min AMRAPs: 6 Power Cleans 6 bar facing burpees Rest 1:30...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)Every minute on the minute for 12 mins: Station 1- 5-15 Pull ups Station 2: 50 Double Unders Station 3: 16 DB snatchMetcon (AMRAP - Rounds and Reps)Full round for round with a partner for 15mins 10 Toes to bar 250m/200m...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In Teams of 2 alternate the following movements for 30 minutes: 1) 5 Devil Presses into 8 DB Box Step Overs 2) 6 Burpees over the Rower into 20/15 Cal Row 3) 15 Sit ups into 10 Push...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchHi-Hang Snatch 3 x 5 reps *Building in weight if form is goodSnatch1 Snatch + 1 Snatch Balance 1 set @ 70% 4 sets @ 75%Clean and Jerk1 Clean + 1 Front Squat + 1 Jerk 1 set @ 70% 4 sets @ 75%SnatchSnatch Grip...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardSumo Deadlift High PullMin 1-2: 5 Sumo Deadlift High Pull Min 3-4: Stationary Dips 5-12 reps (weighted if possible) Repeat 3 more timesMetcon (AMRAP - Reps)8min AMRAP 10 Sumo Deadlift High Pull 10 Push Press 10 Front rack reverse Lunges...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 rounds: A) Wall rotations + Extensions x 10 B) Ring Swing x 4-6Gymnastics5 sets Swinging Ring Pull Up + Lever Rock x 3-5 Reps Rest 90-120 seconds between setsGymnastics5 Sets Bodyweight Parallel Bar Dip x 3 single reps Rest 15-30 seconds between single reps,...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardClean and Jerk1 Clean + 1 Front Squat + 1 Jerk + 1 Clean + 1 Jerk 5 sets @ 70%Metcon (4 Rounds for reps)Every minute on the minute for 16 minutes: Min 1: 18/14 Cal Row Min 2: 7 Power Cleans Min 3:...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Spend 8 minutes practising your cartwheels using both hands. Into TEST WEEK In 2-3 sets find your Max Ring Pull-Up In 2-3 sets find Max Bar Pull-Ups...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardThrusterEvery 2 minutes for 10 minutes: 3 ThrustersMetcon (4 Rounds for reps)2min AMRAP: Rest 1 min AMRAP 1 & 3: 20 Double kettlebell Snatches Max Box jump overs in time remaining AMRAP 2 & 4: 20 Box Jump overs Max Double KB Snatches in time remaining...