SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 sets of the following for quality; 10 Ring Push-Ups 15 Arch UpsMetcon (No Measure)Complete 3 rounds for quality; 5-3 'Quality' Strict Dips 2-4 each side L-Sit with 1 leg extended, hold for 2secMetcon (No Measure)Complete 2 Rounds for quality; 5...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Calories)In Teams of 3, complete Max calories on the Assault bike Ski and Row for 30 minutes: 0-10:00 Bike 10:00-20:00 Row 20:00-30:00 Ski One person runs the 400m track while one person bike/rows/skis and the other rests. Once that person on the run...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatch1 Snatch Pull + Snatch + Overhead Squat: Set 1: @ 70% Set 2: @ 75% Set 3-6: @75%* *If these look good go up to 80, 82.5%SnatchSnatch Deadlift off risers Set 1: 3 reps @ 100% Set 2 & 3: 3 reps @...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)V2 Online Qualifier Workout 210 min AMRAP: 2km Row Max burpees in the time remaining Rest 10 minutes...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For time: With a partner- Buy in: 2km Run (Together) Then...
BARBELL
CrossFit 5000 - Barbell ClassHappy Valentines Day at the bar!View Public WhiteboardClean and JerkComplete 5 sets of 1 Clean Pull + 1 Clean + 1 Jerk all at 70%Clean Grip DeadliftComplete 3 sets of 3 Clean Grip Deadlifts off risers at 90% of 1RM...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)With a Partner, alternating movements 30 min AMRAP: 3 Wall Balls 3 Cal Row 3 Kettlebell swings 6 Wall Balls 6 Cal Row 6 Kettlebell swings 9/9/9, 12/12/12, 15/15/15 etc.....
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardConditioning50 Double Unders Max Muscle ups or Bar Muscle ups Rest 2 mins in between rounds 4 roundsMetcon (2 Rounds for reps)12 min AMRAP: 0:00-7:00 Max Burpees 7:00-12:00 Devil Presses Recorded as 2 rounds: Round 1 = burpee score Round 2 = Devil press reps...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardMuscle SnatchEvery 2 minutes for 10 minutes: 3 repsMetcon (4 Rounds for reps)3 mins ON 2mins OFF 30/20 Cal Row Max Overhead Dumbbell lunges...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest...
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