THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardOverhead SquatEvery 2mins for 14 minutes: 2 reps (bar taken from the floor) -Building in weight across the setsMetcon (Time)For time: 30 AB Mat Sit ups 20 Push ups 10 Squat Snatches 60/40kg 30 AB Mat Sit ups 20 Push ups 10 Power Snatches 30 AB Mat Sit ups 20...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (10 Rounds for reps)10 rounds: 1:30 secs ON 3:00 OFF 30/20 Cal Row Max lateral Burpees over the rower in time remaining...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPull-upsEvery :90 secs for 4 sets each Station 1- 5-10 Pull ups Station 2: 30-80 Double undersMetcon (AMRAP - Reps)15min AMRAP: 20 Single Arm Devil Presses 22.5/15kg 20 Single Arm DB Clean and Jerks 20 Toes to Bar...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardDeadlift5 x 5 reps Building in weight across the setsCrossFit Games Open 22.2 RX (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardBench PressFind todays heavy 1RM Bench Press in 10minutesLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsIf you would like to partner this workout up it will be 10 rounds going round for round....
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardClean and Jerk1 Clean + Push Jerk + 1 Power Clean + Split Jerk -build in weight reaching no more then 85% of 1RM Clean and JerkPush Jerk5 sets of 5 reps @ 75% of Push Jerk 1RMBehind The...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardDipsStationary Dips 5 sets of 3-12 reps followed by 15 DB Rear delt flyesMetcon (AMRAP - Rounds and Reps)12min AMRAP: 12 DB Renegade Rows 100 Double Unders 40m Farmers Carry...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardHandstand Push-ups4 sets Max set of Handstand Push ups followed by...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)5 rounds: 2 min Assault bike 2min Ski 2 min Box Jump Overs 2 min Rest *score each round is total Cals/reps are of all three movements...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardToes-To-BarEvery :90 secs for 4 sets each Station 1- Max Toes to bar or hanging Knee raises Station 2- 20 KB SwingsMetcon (AMRAP - Reps)12min AMRAP 8 Clean and Jerks 60/40kg 8 Chest to Bars...