SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)With a PARTNER complete two rounds of the following stations: 7mins of Rope Climbs (one at a time) Rest 1 Min 7 mins of HS HOLDS (together) Rest 1min 7min Sandbag Throws Rest 1 min Repeat...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardHigh-Hang SnatchEvery minute on the minute for 6 sets 3 Hi-Hang Snatch building in weightHang SnatchEvery 90 seconds for 7 sets complete 2 Hang Snatch building in weight.SnatchEvery 2 minutes for 10 sets complete 1 Snatch building in weight...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (3 Rounds for time)0:00-10:00 500/450m Row 20 Lateral Burpees over the rower 500m/450m Row Rest time remaining...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPower CleanIn 12 mins build to todays heavy 2 rep Power CleanMetcon (AMRAP - Reps):90 secs ON :90secs OFF 7 Deadlifts 5 Hang Squat Cleans 3 Shoulder to Overhead...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardHandstand Push-upsEvery :90 secs alternating for 12mins between these two stations: Station 1: 3-12 Handstand Push ups or Pike HSPU Station 2: 15 V- UpsMetcon (4 Rounds for time)Every 3 mins for 12 minutes: 400M Run 20 Kettlebell swings...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatEvery 2 minutes for 10 minutes 2 reps with 2 sec negative 1 sec pause in the bottomMetcon (AMRAP - Rounds and Reps)15min AMRAP 7 Bar Muscle ups / 12 chest to bar /18 Pull ups 50 Wall Balls 30/20 Cal Bike...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSplit Jerk1 Push Jerk (Pause in Dip position) + 1 Split Jerk (3 sec pause in Split position) 2 sets @ 90%Overhead Squat2 sets of 2 reps @ 90%* *2 sec negative 3 second hold at the bottom.Push Press15 mins Build...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardStrict press + Push Press + Push JerkEvery 2 minutes for 12 minutes: 1 Strict Press + 2 Push Press +3 Push JerkMetcon (AMRAP - Reps)10min AMRAP with a partner: 300m/250m Ski 20 Single Arm Dumbbell Clean and Jerks...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for time)0:00-2:00 250m/200m Row + 20 Sit ups 2:00-6:00 500m/450m Row + 12 Strict Pull ups 6:00-12:00 1000/900m Row + 30 Ab Mat Sit ups 12:00-20:00 1500m/1350m Row + 20 Strict Pull ups 20:00-30:00 Row 2000/1800m + 50 AB Mat sit ups *Score is time remaining in...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatEvery 2 minutes for 10 minutes: 3 reps-Smooth reps Building in weight aiming to peak by 4th/5th SetCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells22.5kg/15kg...