SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)Every 2 minutes for reps complete 30 Wall Balls Max Clean & Jerk 60/45kg Rest 3 minutes...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardFront SquatSpend 10 mins to build to 90% of your 1RM front squat… Then every 2 minutes for 10 minutes 1 rep @ 90% Stay lighter if need be but don’t go heavier!Clean15 mins build to heavy Single of the following complex 1...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)12 min AMRAP 100m KB Farmers Carry 12 Double Kettlebell Snatches 15 Toes to Bar Rest 3 minMetcon (AMRAP - Rounds and Reps)12min AMRAP 15 Push ups 15 V-ups 15 KB Swings Rest 3 minsMetcon (AMRAP - Rounds and Reps)12min AMRAP: 2 Turkish Get...
THURSDAY
CrossFit 5000 - CrossFitView Public Whiteboard3 POS SnatchEvery 2 minutes for 14 minutes 3 POS Power SnatchesStrict PressBuild to a heavy 5 reps max for today in 10 minutesConditioning9 min EMOM Min 1: Max Slow Deadbug Min 2: Max SLow Bird/Dogs Min 3: Max Pull ups (Strict or Kipping)...
WEDNESDAY
CrossFit 5000 - CrossFitView Public Whiteboard2k Row (Time)Max Effort 2k RowEvery 15 minutes for 45minutes 2km/1.8km Row/Ski -Enter the fastest row here...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardDeadliftIn 5 sets five todays 5RM Deadlift Every 2 minutes for 10 minsMetcon (7 Rounds for time)7 Rds: Every 3 minutes for 21 minutes 12/8 Cal...
Anzac Day Public Holiday
CrossFit 5000 - CrossFitView Public Whiteboard"TURNS" (Time)5 Rounds For Time: 15 Push Press 50/35kg 21 Front Squats 50/35kg 400m Run In honour of fallen soldier Ian 'Turns' Turner. Read more...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnasticsGymnasticsGymnastics...
MONDAY PUBLIC HOLIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for time)0:00-10:00 1.6km Run (both) 10:00-30:00 Round for round "Cindy" with a partner 30:00-40:00 2km Row of Ski (shared) Cindy= 5 Pull ups 10 Push ups 15 Air Squats *Record Run as Round 1 and Row/Ski as Round 2Metcon (AMRAP - Rounds and...
GOOD FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardGymnastics3 rounds for quality: 10 V-ups 20 Deadbugs :30 sec Superman HoldMetcon (AMRAP - Rounds and Reps)15min AMRAP: 30 Air Squats 20 Alternating Reverse Lunges 10 Pike Handstand push ups...
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