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...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush PressIn 12 mins build to a 5RM Push Press...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardWalking LungesEvery 3 minutes for 15 minutes: 20 Front Rack Kettlebell Lunges -Build in sets but try get to max by sets 3,4 and 5 to hold across the last 3 setsMetcon (AMRAP - Rounds and Reps)12min AMRAP: 12 Devil Press 12 Burpee box...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)In teams of 2: 150 Wall Balls* Then into 10 rounds each of: 7 Burpees 5 Hang Power Cleans 3 Push Jerks 70/50kg...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchSnatch pulls Sets of 3 reps @ 50%, 60% 70%Snatch1 Hang Power Snatch (Off Blocks) + Hang Snatch + Snatch balance Every 2 minutes for 12 minutes building weight in the above complexCleanHang clean Off blocks 5 sets of 2 reps@ 60-70%CleanClean...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatBuild up to 5RM back squat in 12 minutes...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush JerkEvery minute on the minute for 10 minutes: 2 Push Jerks @65%Metcon (4 Rounds for reps)On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400m then do pull-ups Rest 1 minute From 4:00-7:00, run 400m then...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)4 Rounds: 5 mins ON / 2:30 OFF 21 Bar facing burpees Into AMRAP In time remaining of- 7 Thrusters 30 Double Unders...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardBar Muscle-upsSpend 12 minutes working the Bar MusclesCrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb....
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