MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatSet 1: 3 reps @70% Set 2: 3 reps @80% Set 3: 3 reps or more @ 90%Metcon (2 Rounds for reps)3 mins Max Thrusters 2 mins Max Facing Burpees 43/30kg 1 min Max thrusters Rest 2 mins 90 secs Max burpee box jump overs 60...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)Complete as many reps as possible for for 5 rounds; 50 seconds Double Unders 10 seconds Rest 50 seconds DB Bench Press 10 seconds Rest 50 seconds Toes To Bar 10 seconds Rest 50 seconds Dumbbell Step Ups 22.5kg/15kg 10 seconds Rest Rest 1 minute...
BARBELL
CrossFit 5000 - Barbell ClassView Public Whiteboard3 POS SnatchEmom x 10 3 Pos Power SnatchSnatchEMOM x 16 Min 1: 5 Snatch Pulls @ 60% 1RM Min 2: 2 Hang Snatches @ 60% of 1RM Min 3: 3 Empty Bar Drop Snatches Min 4: 8 Empty Bar OHSMetcon (AMRAP - Reps)3...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10m Station 3:...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)5 Rounds: 500m/400m Row 30 Wall Balls 15 Devil Presses...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush Press10mins Build to a Push Press 2RMPush Jerk8 mins to Build to a heavy 3 rep Push JerkMetcon (AMRAP - Rounds and Reps)12min AMRAP: 4 Strict Handstand Push ups 8 Strict Pull ups 12 Alternating Pistols...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPower CleanEvery :90 secs for 10 sets each 2 Rep Power CleanMetcon (Time)Option 115 Power Cleans 70/45kg 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring DipsMetcon (Time)Option 2Complete rounds of 9, 7 and 5 reps for time of: Power Clean 90/65kg Ring...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatSet 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 75-80% Set 3 – 1 rep @ 85-90% Rest 2-3 minutes Followed by… Every 2 minutes, for 10 minutes (5 sets): Back Squat x 1 rep @ 95%Metcon (Time)For time: 400m Run 20 DB Alternating...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBulgarian Split SquatEvery 5 minutes for 15 minutes (3 sets) Bulgarian Split Squats x 8 reps @ 30X1 immediately followed by… Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0 Rest 90 seconds between legs. *Use two KBs for the 8 reps, then...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 8 minutes of: 20/15 Calories of Rowing 15 Chest-to-Bar Pull-UpsMetcon (AMRAP - Rounds and Reps)Rest 4 minutes, and when the running clock reaches 12:00… Complete as many rounds and...
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