THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMuscle-upsWorking Strict Muscle ups for 12 mins Then pick ONE of the followingNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWalking Lunges5 Sets of Dumbbell or Kettlebell Walking lunges x 20 reps *Build in weight to a heavy set of 20 (10 per side) with good formMetcon (Time)For Time: 50 Double Unders 30 BackSquats @60kg/40kg 50 Double Unders 30 Front Squats 50 Double Unders 30 Overhead Squats...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardToes-To-Bar7 mins wokring on Toes to bar/toes to bar Progressions EMOM for 7 :30 seconds of burpee toes to barMetcon (Time)For Time: 100m Run 21 Toes to Bar 21 Power Cleans 200m Run 15 Toes to bar 15 Power Cleans 400m Run 9 toes to bar 9 Power cleans Rx 70/45kg...
BARBELL CLASS
CrossFit 5000 - Barbell ClassView Public WhiteboardWarm-upSnatch Grip Push Press x 3 +3 Overhead Squat EMOM x 4 Snatch Grip Thruster 3 reps EMOM x 6Snatch2 Snatch Pull + 2 Snatch 12 mins Build to 75% Aim to do 4 sets @ 75%Split Jerk12mins Build to a 3 rep Split...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPull-ups10mins- 50 reps Work on strict reps, or. few sets of kipping even banded work but goal is to achieve 50 reps of work on your pull ups. *Good time to test out your max set of kipping pull ups!500m Row (Time)Max...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardHandstand Push-upsPractice the kick up, HSPU negatives, Pike HSPU's, strict to Ab matsMetcon (AMRAP - Rounds and Reps)15min AMRAP: 500m/400m Ski or Row 50 Double Unders 10 Strict Handstand Push ups rest 3minsMetcon (AMRAP - Rounds and Reps)15min AMRAP: 400m Run 30/20 Push ups 20 Alternating Dumbbells...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnasticsRing Muscle up-Practice 3 Sets Tall Kneeling Band Transition Drill X 5 Reps Rest :60 sec -:120 secs in between sets 3 sets Ring Turn Over Drill 5 Reps w/5 sec lowering of each rep Rest :60-:90 secs in between sets 3 sets A) Ring Pull Ups (Pause)...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for reps)Tabata rounds of the following twice: Assault Bike for calories Burpees for reps Ski for calories Planks Rest 1 min in between Tabata rounds (8x 20 secs ON 10 secs OFF)...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardSnatch BalanceEvery minute on the minute for 10 mins: 1 Snatch Balance building in weightMetcon (Time)3 rounds: 300m/250m Row 5 reps of the following complex 3 Overhead Squats 2 Power Snatches 1 Hang Squat Snatch...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardDeadliftDeadlift w/Eccentric Pause at knee 8 reps @ 55-65%Metcon (Time)For Time: 200m Run Rest :30 secs 200m Run Rest :30 secs 200m Run Rest :30 secs 400m Run Rest :60 secs 400m Run rest :60 secs 400m Run...
- 1
- 2