TUESDAY
CrossFit 5000 - CrossFitView Public Whiteboard200m Run (Time)Rest 90 seconds200m Run (Time)Rest 3 minutes400m Run (Time)Max Effort 400m RunRest 3 minutes400m Run (Time)Max Effort 400m RunRest 3 minutes400m Run (Time)Max Effort 400m RunRest 5 minutes800m Run (Time)Max Effort 800m Run...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush PressIn 15 minutes complete 7 sets of 4 Push Press building in weight.Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes; 3 Strict Pull-Ups 6 Push-Ups on DB 9 DB Squats...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete for time individually or in a team of 2; 150 Burpee Pull-Ups 150 Box Jumps 150 DB Snatch 35/22.5kg...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatch Lift OffComplete 5 sets of 3 Snatch Lift Off's and 1 Snatch for technique.Snatch PullComplete 5 sets of 3 Snatch Pulls + 1 Snatch High PullPower SnatchIn 12 minutes find a heavy-ish 1 Power Snatch + 1...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardDumbbell Push PressSingle Arm Dumbbell Push Press x 5 per side Every 2 minutes for 10 mins: 5 reps per sideMetcon (6 Rounds for reps)6 rds for reps 2mins ON 2 mins OFF 150m Row /Ski 150lb/100lbs Sandbag carry in time remaining *7.5m shuttle =...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardPull-ups4 rounds Max set of strict Pull ups Followed by :30 sec Handstand Hold on wall Rest :90 secs n between setsMetcon (Time)3 Rounds: 30 Deadlifts 80/55kg 20 Bar facing burpees...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)In teams of 3 going follow the leader unti 10 rounds each has been done: 15/12 Cal Row 15/12 Cal Ski 15/12 Cal Bike...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardClean and JerkIn 15 minutes build up to 90% of your 1RM CLean and Jerk and perform 3 x 1 rep @ 90%Metcon (Time)GRACE+ ANNIE = "GRANNIE" For time: 50-40-30-20-10 Double Unders AB Mat Sit ups *6 Clean and Jerks @61/43kg after each round...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack Rack LungeComplete 5 sets of 12 alternating Weighted Back Rack Lunges.Karen (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Metcon (No Measure)For quality 3 rounds of; 60 second Plank 20 Deadbugs...
SATURDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnasticsBanded Pull up (straight body) 5 sets of 3-5 reps Banded Kipping Chest to Bar (Straight body) 5 sets of 3-5 repsGymnastics10 mins: 5 sets Max Handstand Floater for time into :30 secs Extended Crab HoldGymnasticsEvery minute on the minute for 10 minutes: 1 Tight...