FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardStrict PressFind Todays heavy 2 rep Max in 15 minutes.Metcon (AMRAP - Rounds and Reps)12 min AMRAP: 1 Wall Walk 2 Shoulder taps 2 Wall walks 4 shoulder taps 3 Wall Walks 6 Shoulder taps...
Barbell Class – Thu, Sep 29
CrossFit 5000 - Barbell ClassSnatch (5x3 @75% (15 minutes) Build up to 75% then hit 3 three as a drop and reset for 5 sets)Clean (Power clean and Push jerk 5x3 reps @ 75% of 1RM clean (15mins) 5 sets of 1.1.1 no more than 10 seconds...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardWalking Lunges5 Set of 20 walking Lunges -building in weight across the first 2 sets then HOLD the same weight for the last 3 sets *Keep form and postureMetcon (4 Rounds for reps)2 minutes ON 2 minutes OFF x 4 Amrap 1: 30...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardDouble-Unders0:00-15:00 Min 1: 40 Double Unders/ 40 singleskips Min 2: 12 Toes to Bar / Hanging Knee raises Min 3: 15 Kettle Swings Rest 5mins...
TUESDAY
CrossFit 5000 - CrossFitDeadlift (5 x 5 @ 75% of 1RM)Metcon (Time)30/20 calories Assault Bike 30 Overhead Squats 30/20 calories Assault Bike 20 Deadlifts 30/20 calories Assault Bike 10 Snatches Rx: 60/45kg +Rx: 80/65kg...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush-upsEvery :90 secs Alternate Stations for 3 sets each: Station 1 -Tempo Push ups x 5-12 Push ups w/3 secs Down, 1 sec hold, fast up. -Aiming for controlled reps, good position -If possible elbows in, hands close to body Station 2- Tempo Ring Rowsx...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)For max reps at each station: Tabata Pull-Ups Tabata KB Lunges Tabata Plank Tabata Wall Balls Tabata Sumo Deadlift High Pull The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals....
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardHigh-Hang SnatchEvery :90 secs for 5 sets 2 High Hang SnatchesSnatch15min 1 Hang Pull + 1 Hang Snatch -Build across the setsOverhead Squat12 mins Build to a Dead stop Overhead Squat...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush PressEvery 2 minutes for 6 sets 3 repsMetcon (Time)Dumbbell "Betty" 5 rounds for Time: 12 DB Push Press 20 Box Jumps or Step ups Rx: 22.5/15kg Box Jumps Rx+ 25kg/17.5kg...