FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardBench Press5 Rounds or 15mins of quality work 5 Bench Press with a pause at the bottom Immediately followed by...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (3 Rounds for time)Every 10 minutes for 30 minutes (8.5 min cap on each station) Station 1: 2km/1.8km Row Station 2: 100/70 Cal Assault bike Station 3: 80 box jumps overs2k Row (Time)Max Effort 2k RowIncase you have PB’d your row enter...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardOverhead SquatIn 12 minutes find a Heavy 3 Overhead SquatsMetcon (AMRAP - Reps)In 6 minutes complete 50 Burpees Max Wall Balls 9/6kg Your score is of total Burpees and Wall Balls Rest 3 minutesMetcon (AMRAP - Reps)In 6 minutes complete 300 Double Unders Max Wall Balls...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardTripod ProgressionsBasically today we are spending 12 minutes upside. - Tripods - Belly to Wall - Kick-Up -Freestanding HoldMetcon (Time)Complete for time (10 min cap) 100 KB Swings 1000m Ski or Row 100 KB Swings Your score is the time it takes to be completed, if you...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for reps)12 min AMRAP: Partner 1: 20 Wall Balls Partner 2: 10 Push Press 10 Hang Clean Rest 5 minutes 12min AMRAP: Partner 1: 30 Kettlebell swings Partner 2: 20/15 Calorie Row...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardRope ClimbSpend 12 minutes working different Rope Climb techniquesMetcon (4 Rounds for reps)Every minute on the minute for 12 minutes: Min 1: Calorie Row Min 2: Step ups Min 3: Sumo deadlift high pull Record total or all 3 movements for 4 total scores...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardStrict PressEvery 2.30mins complete 5 sets of the following; 5 Strict Press (from floor) 5-12 Strict Pull-UpsMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 16mins 25 DB Thrusters 25 Push-Ups 25 Sit-Ups...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics10 mins- 3 Rounds, rest 45-60 sec 1) Wall Walks - 3 walks + 10-20 sec HS hold each rep, rest 15-45 sec between reps 2) KB rib/thoracic mobilisation- 10 deep breaths per side **sink should closer to floor each exhaleGymnastics3 Rounds...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (6 Rounds for time)Those of you dreading Cardio day well here it is...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack Squat12 mins to find a heavy 5 repsMetcon (3 Rounds for reps)3 mins ON 2 mins OFF 50 Double Unders 20 DB Overhead Reverse Lunge (10 each side) Max Russian KB Swings score is of the KB Swings only...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155