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February 2023

CrossFit – Tue, Feb 28

CrossFit 5000 - CrossFitPistolsEvery :90 for 4 sets each alternate between the following stations a) 5-12 Pistol or Pistol Progressions b) 15-25 Push-upsMetcon (Time)For Time: 42- 30- 18Ring Rows 10-7-5 Wall walks 42- 30- 18 AB mat sit ups Rx: 15 - 12 - 9Strict Pull ups 15 - 12 - 9 Wall...

CrossFit – Mon, Feb 27

CrossFit 5000 - CrossFitSnatch In 12 minutes build to 85-90% of1RM SnatchMetcon (Time)16 mins 4 rds of 10 Burpee box jump overs 150 Single Skips in the Time remaining Perform a 1RM Snatch Rx: 20 Burpee box jumps overs 70 Double unders Squat Snatch *Score time of completion of the 4 rds and the...

CrossFit – Sat, Feb 25

CrossFit 5000 - CrossFitMetcon (Time)For time complete the following: 100 Double Unders 30 Dumblebell Snatch 22.5/15kg 10 Snatch 60/43kg 100 Double Unders 30 Dumbbell Snatch 25/17.5kg 10 Double Snatch 60/43kg...

OPEN WOD 23.2

CrossFit 5000 - Barbell ClassCrossFit Games Open 23.2A Rx (All Ages) (AMRAP - Reps)Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round.CrossFit Games Open 23.2B (All Divisions/Ages)Immediately following 23.2A,...

CrossFit – Fri, Feb 24

CrossFit 5000 - CrossFitStrict PressEvery 2 minutes for 12 minutes 2 Reps - building in weightMetcon (Time)For Time: 10 x 8m Shuttle Runs 30 DB Hang Clean 8 x 8m Shuttle runs 30 DB Shoulder to Overhead 6 x 8m Shuttleruns 30 Burpees 4 x 8m Shuttle runs 30 DB Thrusters 2 x 8m Shuttle...

CrossFit – Thu, Feb 23

CrossFit 5000 - CrossFitChest-To-Bar Pull-upsSpend 5 minutes on Kipping Practise and then the below. Every minute on the minute for 7 minutes 5-8Chest to Bar Pull-UpsMetcon (4 Rounds for reps)Every 3 minutes for 20minutes (4 sets) for as many rounds and reps as possible; 60 Single Skips 10...

CrossFit – Wed, Feb 22

CrossFit 5000 - CrossFitHang CleanEvery minute on the minute for 10 minutes (10 sets)complete 1 Hang Power Clean + 1 Hang Clean +1 Front Squat building in weight.Clean Grip DeadliftComplete 5 sets of 5 Clean Grip Deadlift standing off plates between 85-95% of Clean.50cal Assault...

CrossFit – Tue, Feb 21

CrossFit 5000 - CrossFitFlow & Activation (Checkmark)Complete 3 rounds for quality using the most of a 12 minute cap; 10m Active Bear Crawl Forward 10m Active Bear Crawl Reverse 3 Inverted Burpee ( Rollover into kick-up) 20 Weighted Plate Russian TwistsMetcon (5 Rounds for time)Every 4 minutes for 20...

CrossFit – Mon, Feb 20

CrossFit 5000 - CrossFitPush PressEvery 90 seconds for 9 minutes (6 sets) complete 4 Push Press building in weightFight Gone Bad (3 Rounds for reps)3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute...