CrossFit – Wed, Jul 31
CrossFit 5000 - CrossFitMetcon (10 Rounds for time)Every 3 minutes for 30 minutes: 500m/400m Row or Ski...
Barbell Class – Tue, Jul 30
CrossFit 5000 - Barbell ClassHang SnatchEvery 2 minutes for 10 minutes: 2 Snatch Pulls + 1 Hang Power Snatch + 1 Overhead Squat Then… Every 2 minutes for 14 minutes 1 Hang SnatchClean and JerkEvery : 90 secs for 10 sets: 1 Power Clean + Split Jerk -build in weight up...
CrossFit – Tue, Jul 30
CrossFit 5000 - CrossFitHandstand Push-upsEvery minute on the minute for 10 minutes 3-8 Handstand Push upsMetcon (Time)3 rounds: 15 Power Cleans 15 Lateral burpees over the bar directly into 3rds 15 Push Jerks 15 Box jumps Rx: 50/35kg...
CrossFit – Mon, Jul 29
CrossFit 5000 - CrossFitPower Snatch1 Hang Power Snatch + 1 Power Snatch Every :90 secs for 8 sets Build across the setsMetcon (AMRAP - Reps)2 mins ON /2mins OFF x 4 10 Hang Power Snatches + Max Pull ups or strict Pull ups in time remaining Rx 50/35kg Chest to...
CrossFit – Sat, Jul 27
CrossFit 5000 - CrossFitMetcon (Time)Complete the following with a partner 100 Barbell Reverse Lunges (shared) Then… 2 Rounds of 75 Wall Balls (person 1) 1000m Row (person 2) 75 Wall Balls (person 2) 1000m Row (person 1) Rx: 61/43kg...
CrossFit – Fri, Jul 26
CrossFit 5000 - CrossFitBack Squat4 sets of building 8 reps Back Squat 8 reps Barbell bent over Row 15 V-upsMetcon (AMRAP - Rounds and Reps)12 min Amrap 30 DB Snatches 15 Box jump overs 2 Wall walks rx 22.5/15kg...
CrossFit – Thu, Jul 25
CrossFit 5000 - CrossFitMetcon (Time)Partition the following work however you wish… For Time: 150 Sit ups 150 Air Squats 100 Calories between Bike and Ski 100 Hanging knee Raises 50 Burpees 50 Double KB Clean and Jerk 35 min Cap...
CrossFit – Wed, Jul 24
CrossFit 5000 - CrossFitPush-upsEvery 2 minutes for 6 minutes: 12 Banded External Rotations ea side 20 Push upsPull-upsEvery 2 minutes for 6 minutes: 12 DB External Rotations ea side 3-5 Strict Pull upsMetcon (Time)For Time: 30 Deadlifts 800m Run or 750m Row/650m Row 20 Power Cleans 400m Run or 500/450m Run 10 Front Squats 200m...
Barbell Class – Tue, Jul 23
CrossFit 5000 - Barbell ClassSplit JerkEvery : 90 secs for 8 sets 1 rep @ 90%SnatchFloating Snatch In 12 build up you floating snatch (10cam off the ground) across the setsPush PressBehind the neck Push Press in the Snatch grip Every :90 secs for 8 sets 3 reps...
CrossFit – Tue, Jul 23
CrossFit 5000 - CrossFitClean + Push Jerk (Weight)1 Clean + 1 Push JerkEvery 2 minutes for 16 minutes 2 reps of 1 Hang Clean + 1 Push Jerk build in weight across the setsMetcon (AMRAP - Rounds and Reps)12 min AMRAP 15 DB Shoulder to Overhead 30 Wall Balls 50...