CrossFit – Sat, Apr 12
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds)In teams of 3 for max rounds in 30 mins Person 1: Ski 15/12 Cal or 20/15 Cal Row Person 2: Plank Person 3: 20 Hand release push ups Rx: 20/15 Cal Ski...
CrossFit – Fri, Apr 11
CrossFit 5000 - CrossFitHandstand holdsWorking through handstand Holds or progressions for 12 minutesMetcon (AMRAP - Rounds and Reps)18 min AMRAP: 20 Pull ups 25 Wall Balls 50 Double Unders Rx: Chest to Bars...
CrossFit – Thu, Apr 10
CrossFit 5000 - CrossFitCleanIn 15 minutes build up across the following complex 1 Hang Power Clean + 1 Hang Clean + 1 CleanMetcon (Time)For Time: 1000/900m Row or Ski 75 Ab Mat Sit ups 1000/900m Row or Ski...
CrossFit – Wed, Apr 9
CrossFit 5000 - CrossFitPush JerkEvery :90 secs for 15 minutes 3 Push JerksMetcon (2 Rounds for time)3 Rounds for Time: 400m Run 30 KB Swings 10 min CAP Rest 2 mins 3 Rounds 200m Run 20 KB Swings 6 min CAP Rx:24/16kg...
Barbell Class – Tue, Apr 8
CrossFit 5000 - Barbell ClassSnatch BalanceIn 12 minutes build to your 1RM Snatch as a Snatch BalanceSnatchSnatch 20 minutes Set 1-3: 50-65% 3 reps Sets 4-6: 65-75% 2 reps Set 7-10: 75-80% 1 repConditioning2-3 rds 20 Barbell Or Banded Good mornings 12 Single Leg KB Hip thrust ea side...
CrossFit – Tue, Apr 8
CrossFit 5000 - CrossFitBack SquatIn 15 minutes build across the sets while doing 3 reps - the first rep has 5 second pause on the bottom positionMetcon (Time)For Time: 50 Front squats 40 toes to Bar 30 Thrusters 20 strict pull ups 10 Wall walks RX 43/30kg...
CrossFit – Mon, Apr 7
CrossFit 5000 - CrossFitMetcon (9 Rounds for reps)3 rds 0:00-2:00 Max Cals on Row Ski or Bike 2:00-4:00 Rest 4:00-6:00 Max Burpees 6:00-8:00 Rest 8:00-10:00 Devil Presses 10:00-12:00 Rest Repeat 2 more times RX 22.5/15kg...
CrossFit – Sat, Apr 5
CrossFit 5000 - CrossFitMetcon (Time)In teams of 2 (can be done solo just half the numbers) Partition however you wish spreading the work evenly 300 Wall Balls 200/150 Cal Bike/Ski 100 burpee to target...
CrossFit – Fri, Apr 4
CrossFit 5000 - CrossFitStrict PressEvery 2 minutes alternate between stations: x 4 sets each Station 1: 4 Strict Presses Station 2: 5-15 Toes to bar or Hanging Knee raisesMetcon (Checkmark)16 min EMOM Min 1: 15 DB Push Press Min 2: 20 AB mat sit ups Min 3: 25 Air Squats Min...
CrossFit – Thu, Apr 3
CrossFit 5000 - CrossFitMetcon (4 Rounds for weight)Every :90 secs for 4 sets each Station 1: Deadlift off blocks (1-2 20kg plates) Station 2: :30 sec KB/DB hold Station 3: :20 sec Copenhagen Hold ea sideMetcon (5 Rounds for time)Every 3 minutes for 15 minutes 15 burpee box jump...
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