CrossFit – Thu, Jul 20
CrossFit 5000 - CrossFitClean and JerkWarm up to 75% of 1RM then.. 5 sets of 2 reps @ 75% Hang CleanMetcon (Time)For Time: 30 Hang Cleans 50/40 Cals 30 Hang Cleans RX: 70/45kg Rx+: 80/55kg...
CrossFit – Wed, Jul 19
CrossFit 5000 - CrossFit3 rounds: 20 Deadbugs 20 Bird Dog 20 90/90 FlipsMetcon (10 Rounds for time)Every 3 minutes for 30 minutes: 12 Kettlebell swings 10 Box Jumps Overs 8 Burpees RX: 15 Kettlebell swings 24/16kg 12 Box Jump overs 10 Burpees Rx +: 20 Kettlebell Swings 24/16kg 15 box Jump overs 12 Burpees...
Barbell Class – Tue, Jul 18
CrossFit 5000 - Barbell ClassSnatch3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 3 sets of 1 rep @ 85%Clean and Jerk3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 3 sets of 1 rep @ 85%Front SquatBuild up to 90% and 2 sets of 1...
CrossFit – Tue, Jul 18
CrossFit 5000 - CrossFitSnatchBuild up to 75% of 1RM snatch as a Hang Snatch then 5 sets of 2 reps @75%Metcon (4 Rounds for time)4x 400m/350m Row/Ski rest 1 min...
CrossFit – Mon, Jul 17
CrossFit 5000 - CrossFitPull-ups4 rds :90 secs ON :90 secs OFF :45 secs of Double unders :45 secs of Kipping Pull upsMetcon (5 Rounds for time)Every 3 minutes for 15 minutes 15 Pull ups 15 Thrusters Rx: 43/30kg...
CrossFit – Sat, Jul 15
CrossFit 5000 - CrossFitMetcon (Time)For Time: in teams of 2 80 Thrusters (40 each) 200m Run (together) 60 Toes to Bar (30 each) 200m Run (together) 40 Devil Presses (20 each 200m Run (together) 20 Wall walk (10 each) Rx: 400m Run instead of 200m 22.5/15kg DB 50/35kg Thrusters...
CrossFit – Fri, Jul 14
CrossFit 5000 - CrossFitS & C4 sets: Strict or Pike HSPU x 5-8 reps :20 sec Plank each side S/Leg DB RDL x 12 reps 10 V-upsMetcon (Time)3rds: 2 min Bar Hang (accumulated if need be) 2 min Plank 200m KB Farmers Carry...
CrossFit – Thu, Jul 13
CrossFit 5000 - CrossFitSnatchWarm up to 65% of 1 Power Snatch + 1 Snatch 2 sets at 65% 2 sets at 70% 2 sets @ 75%Metcon (Time)For Time: 40 Wall Balls 75 Double Unders 400m Run 75 Double unders 40 Wall balls Rx: 50 Wall Balls 100 Double unders 400m Run 100 Double unders 50 Wall Balls...
CrossFit – Wed, Jul 12
CrossFit 5000 - CrossFitFront Squat10 minutes to Warm up then perform 4 sets of 2 repsMetcon (Checkmark)Nordics 8 mins 3 x 6-10 repsMetcon (2 Rounds for time)Bike 30/20 Cals rest 2 mins Repeat...
Barbell Class – Tue, Jul 11
CrossFit 5000 - Barbell ClassClean and JerkBuild up to 70% of 1RM Clean and Jerk Then every 2 minutes for 10 minutes 3 reps @ 70-80% then in 8 minutes 4 sets of 4 reps of a Clean Pull 70-90% of Clean and Jerk 1RMMetcon (Checkmark)5 sets of 3 reps...