WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20min AMRAP: 400m Run 15 Dumbbell Hang Squat Clean and Jerks 3 Pull ups 3 Chest to bars 3 Bar Muscle ups...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardConditioningEvery :90 seconds for 5 rounds: 20 Hand release Push ups 12 Slow and controlled Dead BugsMetcon (Time)Five rounds for time: 20 sumo deadlift high pulls 20 AB Mat Sit ups 20-cal. row...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardConditioningEvery 3 minutes for 15 minutes: 12 Kettlebell Snatches 10 Front Rack SquatsKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#*200m run every time you break...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds)In teams of 3 for 26 minutes: Station 1: 20 Wall Balls Station 2: 16 Dumbbell Step ups Station 3: 200m Run *One person at each station at a time and only rotating to the next station once every person has...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardOverhead Squat250m/200m Ski 12 Bent Over rows 5 Overhead Squats Rest 2:00 mins *Build in weight if possibleMetcon (5 Rounds for reps)Every 2mins for 10 mins: 250m/200m Row Handstand walk practice in time remaining...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardDeadliftEvery 3 minute for 12 minutes: 10-15 reps @ bodyweightDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Compete 3 rounds, 10 Ring Kip Swings 7 Kick Ups FreestandingMetcon (No Measure)Complete 3 Rounds, 2-4 5 second Pause at the top of Pull-up or C2B 30 second L-Sit HoldMetcon (No Measure)Complete 3 Rounds 10 Challenging Ring Rows 2-4 Tripod Hold Kick...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardStrict Press12 Dumbbell Bent over lateral raises 10 Barbell Bent over rows 5 Strict Press Rest 2 minutes repeat 3 more times.Metcon (AMRAP - Rounds and Reps)10 min AMRAP: 20m Deadball Shuttle run 5 Deadball Cleans...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardDeadliftEvery 3 minutes for 12 minutes: :30 seconds of max Handstand Push ups :30 seconds of max Deadlifts Rest 2 mins *Goal is to accumulate as many handstand push ups and possible in 30 seconds and for the deadlifts to be the heaviest unbroken...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardConditioning0:00-2:00 20 Thrusters Max Chest to bars/Pull ups in time remaining 2:00-2:30 Rest 2:30-4:30 20/15 Cal Row Max Toes to bar/ Hanging knee raises in time remaining 4:30-5:00 Rest Repeat 2 more times for max reps.Metcon (Time)For Time: 10 Overhead Squats 15 Burpee Box jump overs 20 Overhead Squats 15 Burpee Box...
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