CrossFit – Mon, Mar 31
CrossFit 5000 - CrossFitBack SquatEvery 3 minutes for 15 minutes: A1) 3 Tempo Back Squat 3-2-1-1 -Build across the sets A2) 6-8 Tempo Ring Rows 3-2-1-1 (3 secs Down, 2 sec Hold in the bottom, 1 second up, 1 second at the top)Metcon (Time)For Time: 50-40-30-20-10* Wall Balls *15/12 Cal Row or Ski after...
CrossFit – Sat, Mar 29
CrossFit 5000 - CrossFitMetcon (Time)In teams of 2 break up the following evenly 1km Row 100 Power Cleans 60/40kg 1km Row 100 Shoulder to Overhead 50/35kg 1km Row 30 min CAP...
CrossFit – Fri, Mar 28
CrossFit 5000 - CrossFitToes-To-BarEvery 2 minutes for 10 minutes: 8-15 Push ups 5-15 Toes to barMetcon (AMRAP - Rounds and Reps)18 min AMRAP 10 KB deadlifts 8 KB Snatches 6 KB Overhead reverse Lunge 4 KB Front Squats 2 KB thrusters 200m Run aim to do KB work unbroken Rx: 2 x 16/12 KB...
CrossFit – Thu, Mar 27
CrossFit 5000 - CrossFitDeadliftEvery :90 secs for 4 sets ea Station 1- Deadlift 5 reps @75% Station 2- Dumbbell Bench Press 4-6 reps 32.5/22.5kg Station 2- KB Goblet Cossack Squat x 5 ea side 24/16kgMetcon (No Measure)12 min EMOM Min 1: 12 Box Jumps Min 2: Max Ab wheel Roll...
CrossFit – Wed, Mar 26
CrossFit 5000 - CrossFitDouble-Unders1min ON / 2 mins OFF x 4 -Work on Double under technique -Aim for max unbroken sets -Accumulate as many as you can in 1 min Pick one of the aboveMetcon (Time)For Time: 0:00-7:00 30 Pull ups 400m Run 20 Burpees Rx: 30 Chest to Bars 400m Run 30 BurpeesMetcon (AMRAP - Rounds...
Barbell Class – Tue, Mar 25
CrossFit 5000 - Barbell ClassSnatch BalanceIn 12 minutes get to 90-100% of 1RM Snatch as a Snatch BalancePower SnatchIn 12 minutes build up to 90-95% of your 1RM Power SnatchSnatch Grip DeadliftIn 12 minutes aim to do 3 sets of 3 reps @90% of 1RM...
CrossFit – Tue, Mar 25
CrossFit 5000 - CrossFitMetcon (3 Rounds for calories)3 rounds 6 mins ON/6 mins OFF 2 mins Bike 2 mins Ski 2 mins Row...
CrossFit – Mon, Mar 24
CrossFit 5000 - CrossFitFront SquatIn 12 minutes build to 90-95% of 1RM Front SquatCleanIn 12 minutes build to 90-95% of 1RM CleanPush JerkIn 12 minutes Build to 90-95% of 1RM Push Jerk...
CrossFit – Sat, Mar 22
CrossFit 5000 - CrossFitMetcon (6 Rounds for time)Every 5 minutes for 30 minutes: (6 sets) 15/12 Cal Ski 30 Wall Balls 15/12 Cal Row...
CrossFit – Fri, Mar 21
CrossFit 5000 - CrossFitWalking LungesEvery 2 minutes for 14 minutes: 12 Dumbbell Walking Lunges (6 ea leg)Metcon (Time)2 Rounds For Time: 25 Handstand Push ups 400m Run 25 DB Front Squats Rx: 2x22.5kg/2x 15kg 16min Cap...