WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardDeadliftEvery minute on the minute for 14 minutes complete 2 reps building in weight.Metcon (Time)Complete for time; 50 Deadlift 60/40kg 50 Ring Rows 50 Wall Balls 6/4kg 50 cal Ski Rx: 50 Deadlift 80/60kg 50 Pull-Ups 50 Wall Balls 9/6kg 50 cal Ski +Rx: 50 Deadlift 100/70kg 50 Chest to Bar Pull-Ups 50...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardHandstand Push-upsEvery 2 minutes for 10 minutes: 3-8 Handstand push ups -Pike HSPU -Box HSPU -HSPU to agillion AB Mats -Strict or KippingJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatIn 12 minutes complete 5 sets of 4 Front Squats between 80-85%.Metcon (5 Rounds for time)Every 4 minutes for 20 minutes (5 sets) complete 600/ 500m Row There is no scaling or +Rx option for this today, just go faster!...
ENDURANCE
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (Calories)Complete 5 rounds; 30 seconds medium 30 seconds hard 200m Run 30 seconds easy Rest 5 minutes Complete 5 rounds; 15 seconds medium 15 seconds hard 100m Run 15 seconds easy...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 24 minutes; 1 Wall Walk 2 Push-Ups 3 Front Squats 50/35kg 4 Devil Presses 10 Hanging Knee Raises Rest 30 seconds Rx 1 Wall Walk 2 HSPU 3 Front Squats 70/50kg 4 Devil Presses 5 Toes To Bar Rest...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardOverhead Squat6 mins 3 POS Snatch Building in weight Then 12 minutes to build to 85% of your 1rm Overhead Squat 1 Snatch + 2 Overhead SquatsSnatch Balance(12 mins) Then 5 sets of 3 reps @ weight reached in first partBack Squat2 sets...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Every 4 minutes for 20 minutes: 1 set of 30 Unbroken Wall balls Pick a weight that allows you the best chance to get all 30 reps unbroken each round. -pick a weight and stick to it! Rx: 30 Wall Balls @ 9/6kg -must...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardPower SnatchEvery minute on the minute for 12 minutes 1 rep Power Snatch building to today's heavy single.Metcon (Time)Complete 3 rounds for time; 400m Run 21 Box Jumps/ Step-Up 20 Power Snatch 20/15kg Rx: 5 Rounds for time 400m Run 21 Box Jumps 24/20" 12 Power Snatch 40/30kg +Rx: 5...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Every minute on minute for 20 minutes 1min: 10 Reverse Snow Angels 2min: 50 Double Unders 3min: 30-40sec Hollow Hold 4min: RestMetcon (AMRAP - Reps)Max calories on Assault Bike 30 sec ON 40 sec OFF Repeat 7 times...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush PressIn 15 minutes build across the following waves 3, 2, 1, 3, 2, 1, 1Metcon (AMRAP - Reps)10min AMRAP: 15 DB Shoulder to Overhead 10 Burpees RX: 22.5kg/15kg Lateral burpees over the dumbbells RX +: 25kg/17.5kg Lateral burpees over the dumbbells...