MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatEvery 2 mins perform the following reps on front squat building in weight 5, 3, 1, 5, 3, 1, 5, 3, 1.Metcon (Time)3 rounds for time: 30 wall balls 20 Burpees 10 Box jumps...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete the following with a partner: 100 Wall balls (each) Into Round for round for 7 rounds 10 Dumbbell thrusters 8 burpees over the dumbbells Into 100 Cal Ski (each)...
BARBELL CLASS
CrossFit 5000 - Barbell ClassView Public WhiteboardCleanEvery minute on the minute for 12 mins: Min 1: 1.1.1 Cleans @70% Min 4: 4 Clean Pulls @70%Split JerkEMOM X 12 Min 1: 3 Split Jerks @ 70% Min 4: 5 Fronts Squats @70%Push Jerk10mins to Build to a lowest and heaviest...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)60 secs Max Calories on Rower Rest 60 secs 60 secs Kettlebell Swings for reps Rest 60 secs 60 secs Max Calories on the Bike Rest 60 secs 60 secs of Burpees Rest 60 secs Repeat 4 more times...
SATURDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardWarm-Up-Cat Cow Stretch x 10 Reps -Floor facing angels (straight arms) x 10 Reps - Floor Facing Angels x 10 Reps - Hanging body tightener x 10 sec hold x 3Gymnastics5 sets (rest :60-:90 sec in between sets) Skin the Cat x...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete for time: 100 Burpees 90 KB Swings 800m Run/Row 70 Toes To Bar 60 Sit-Ups 500m Run/Row 40 Box Jumps 30 Handstand Push-Ups 200m Run 40min Cap...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)OPTION 2ACTIVE RECOVERY 300/250 Calories *Every 3 mins 16 Box Step ups x5 *:30-45 sec Plank x 5 **If anything remaining just row the remainderMetcon (Time)OPTION 2CARDIO WOD: 2000M Ski 2000m Row 100 Cal Bike *Working on 2 mins ON 1 min OFF...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardStrict Press10 mins to find a Heavy 1rmPush Press10 mins to Find a Heavy 1 rep max for today!Metcon (6 Rounds for reps)EMOM x 12 mins: Min 1: 15 Toes to bar Min 2: 50 Double Unders...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack Squat15mins to hit a Heavy 1 rep Back squatMetcon (Time)For time: 50/40 Cal Row 40/30 cal Bike 30 Burpees...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardClean and JerkTry to find today’s (Squat) Clean and Jerk ()...
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