CrossFit – Wed, Mar 20
CrossFit 5000 - CrossFitPull-upsEMOM x 12 Min 1: Max Set of Strict Pull ups Min 2: :20 secs of Kip swings Min 3: 8 Shoulder External Rotations ea side Min 4: RestMetcon (Time)For Time: 100 Double Under Buy in Then 21-15-9 Shoulder to Overhead Burpee Box Jumps overs Rx: 70/45kg...
Barbell Class – Wed, Mar 20
CrossFit 5000 - Barbell ClassPull-upsEMOM x 12 Min 1: Max Set of Strict Pull ups Min 2: :20 secs of Kip swings Min 3: 8 Shoulder External Rotations ea side Min 4: RestMetcon (Time)For Time: 100 Double Under Buy in Then 21-15-9 Shoulder to Overhead Burpee Box Jumps overs Rx: 70/45kg...
Barbell Class – Tue, Mar 19
CrossFit 5000 - Barbell ClassClean and JerkIn 12 minutes build across the sets of the following complex 1 Power Clean + 1 Hang Clean + 1 CleanSplit JerkIn 15 minutes Build to todays heavy 1RM Split Jerk...
CrossFit – Tue, Mar 19
CrossFit 5000 - CrossFitMetcon (AMRAP - Reps)Every 6 minutes for 6 sets: 3 min AMRAP 600m/500m Row Max Wall Balls in Time Remaining Rest 3 minutes Rx 9/6kg...
CrossFit – Mon, Mar 18
CrossFit 5000 - CrossFitSumo DeadliftIn 12 minutes Build to todays 5 rep Sumo Deadlift (Touch and Go)Metcon (AMRAP - Rounds and Reps)15 min AMRAP 3 Rds* 15 Power Cleans 12 Burpees over the bar *after each 3 rds 200m Run Rx: 8 Sandbag Throws over shoulder 10 burpees over the Sandbag 200m Run 65/45kg...
CrossFit – Sat, Mar 16
CrossFit 5000 - CrossFitMetcon (Time)Complete 3 rounds for time with a partner; 1km Row whilst partner holds Deadlift Bar 50 Burpee Box Jump Over whilst partner plank 30 Deadlift whilst partner holds DB KB Overhead 200 Sit-Ups shared...
CrossFit – Fri, Mar 15
CrossFit 5000 - CrossFitHang Power Clean4 sets-Build in weight across the sets 8 Hang Power cleans followed by 8 Push Press with the same bar/weightMetcon (4 Rounds for reps)12 min EMOM: Min 1: 200m Run Min 2: Max Cones Hops or Double unders Min 3: Max DB Push Presses Rx: Double Unders 17.5kg/12kg...
CrossFit – Thu, Mar 14
CrossFit 5000 - CrossFitStation 1 (5 Rounds for calories)Row for Calories :30 Secs ON :90 secs OFF X 5 Rest 5 minsStation 2 (5 Rounds for reps)Box Jump for Reps :30 secs ON :90 secs OFF x 5 Rest 5 minsStation 3 (5 Rounds for calories)Bike for Calories :30 secs ON :90...
CrossFit – Wed, Mar 13
CrossFit 5000 - CrossFitMuscle-ups15 mins Working Muscle ups Work Muscle ups, or low ring progressions or Pull up/Ring Dip combo -immediately followed by 12 hollow rocks rest :90-:120 secs in between sets17.2 Remix (Time)For Time: 2 rounds 16 DB Reverse Lunges 16 Toes to Bar 8 DB Power Cleans into 2 rounds 16 DB Reverse...
Barbell Class – Tue, Mar 12
CrossFit 5000 - Barbell ClassMuscle SnatchIn 12 minutes build to a heavy 3 rep Muscle SnatchSplit JerkFrom the Floor: Every :90 secs for 8 sets 2 Split JerksSnatch Pull5 sets of 3 reps of a Snatch Pull...