THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of 2 of 3 -one person on a station at a time for 25 minutes: Station 1:15 Hang Clean and Jerks Station 2: 20/15 Cal Bike Station 3: 50 Double unders...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatEvery 2mins for 10 minutes: 4 reps-smooth controlled repsMetcon (Time)For time: 3 rounds of* 6 Overhead Barbell Reverse Lunges 12 Front Squats 20 Deadlifts *On the 0:00 and every 2minutes 8 Bar Facing Burpees...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnasticsHandstand Hold Position test (stomach to wall) 1-2 Sets The test is to see how long you can stay active with a straight body position If you're not shrugging up and pushing into the floor with a tight straight body, end...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardFloor PressEvery 4minutes for 16 minutes: Barbell Floor Press x 5 reps Immediately Following bar Snatch Grip Push PressMetcon (AMRAP - Reps)10min AMRAP: 2 Turkish Get ups per side (4 total) 15 Kettlebell Swings...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 rounds of: A) Prone Elbow Extension Slide and Lift Off x 5 Reps x 2 B) Ring swing towel drill (small range) x 4-6 Reps C) Pause Dips 3 single reps with comfortable 3-5 sec pause each rep the goal is to warm...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (4 Rounds for time)0:00-7:00 80/60 Cal Row 7:00-14:00 40 Bar Facing Burpees 14:00-21:00 80/60 Cal Ski 21:00-28:00 80/60 Cal Bike...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardClean and Jerk1 Clean + 1 Front Squat + 1 Jerk + 1 Clean + 1 Jerk 2 sets @ 90%Front SquatTempo Front Squats: -3 reps @ 90% of Front Squat 1RM *3 seconds down 2 second Hold in Bottom 3 reps...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardSnatch2 set of 90% with the following complex 1 Snatch Pull + 2 Snatch + 1 Snatch BalanceMetcon (Time)3 Rounds for time: 20 Dumbell Deadlifts 15 Dumbbell Shoulder to Overhead 10 Burpees...
SATURDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics2 Rounds A) Weighted Broomstick pass through x 5 reps B) Crab Walks x 4-6 steps forward, 4-6 steps back C) Bar Kip Swings x 10 RepsGymnastics3 Sets A) Kipping Pull Up with Pause x 3 Reps -3 sec pause at the top of...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardPower CleanBuilding to a 3RM Power Clean -Focusing on position in extension, in catch and descend into next repMetcon (3 Rounds for reps)Every minute on the minute for 12 mins- Station 1: 1-3 Rope Climbs Station 2: L-sit Hold 10-30 seconds Station 3: 15...