BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardClean and JerkEvery minute on the minute for 10 minutes: Power Clean and Push Jerk @ 60%Clean and JerkClean Pull Off blocks (at knee) 4 sets of 3 at 75%Front SquatBuild to a dead-stop front squat 1-2 second pause at...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)0:00-10:00 30 Burpees Over the rower 500m/450m Row 20 Burpees over the Rower 500m/450m Row 10 Burpees over the rower 10:00-15:00 RestMetcon (Time)15:00-30:00 30 Clean and Jerks 500m/450m Row 20 Clean and Jerks 500m/450m Row 10 Clean and Jerks...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 Sets Bar Kip 'Extreme' Drill 5 Reps with 3 sec hold in positionGymnastics3 Sets Bar Kip Swings x 10 Reps Rest as neededGymnastics2 Sets A) Supinated chin over bar hold x Collect 20 sec Rest 30-60 sec B) Broad Jumps 3 single jumps Rest 10 sec...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardGymnasticsEvery minute on the minute for 12 minutes alternating stations: Station 1: 3-12 Strict Pull ups Station 2: 5-12 Ring DipsMetcon (AMRAP - Rounds and Reps)18min AMRAP: 30 Dumbbell Snatches 40 Ab mat sit ups 50 Double Unders...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardSplit JerkEvery minute on the minute for 8 minutes: 1 Push Jerk + 1 Split Jerk @ 65%Metcon (5 Rounds for reps)5 Rounds :90 secs ON : 90 secs OFF 300m/250m Row Max Front Rack Reverse Lunges in time remaining 60/40kg...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardGymnasticsHandstand Push ups Every :90 secs for 5 sets perform a set of 5-12 Handstand Push upsMetcon (AMRAP - Reps)10 min AMRAP: 21 Deadlifts 15 Handstand Push ups...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardSnatchEvery minute on the minute for 10 minutes: 1 Hi Hang Snatch @66%Metcon (Time)For time: 30 Overhead Squats 30 Power Snatches 30 Squat Snatches * every minute perform 5 toes to bar or 5 V-Ups on the minute...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For Time: 2 Rounds with a partner-one person working at a time: 50/40 cal Row 50 Wall balls 50 Kettlebell swings 50 Dumbbell single arm Hang Clean and Jerk...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchHang Snatch-Every minute on the minute for 12minutes Min 1-7: 1 rep Building in weight to 80% of 1RM Snatch Min 8-12: 1 rep @ 80%SnatchSnatch Balance Build up to 95% of 1RM Snatch 3 sets of 1 Snatch balance @...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 2 sets of 10sec Tightener into wall walk into 30-45sec Hold (belly to wall) Rest 2mins into Complete 3 Rounds of 20-30sec Handstand Floaters Rest 30-45sec 5-10sec Tuck Front Lever Hold Bar Rest 30-45secMetcon (No Measure)5mins KAMRAP 3 Hanging L-Ups 6 Arch Ups 9 Russian Twists each...
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