CrossFit – Mon, May 22
CrossFit 5000 - CrossFitClean and JerkEvery 2 minutes for 16 minutes 2 Hang Power Cleans + 1 Push jerk builidng in weightMetcon (4 Rounds for reps)2mins ON 2 mins OFF x 4 Row 20/15 Calories Max Hang Clean and jerks in time remaining Rx: 25/20 Calories 50/35kg Rx+: 61/43kg...
CrossFit – Sat, May 20
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)12min Amrap: 10 Thrusters 43/30kg 7 Burpee box jump overs 1 Wall WalkMetcon (AMRAP - Rounds and Reps)12min AMRAP: 200m Run 15Wall Balls 9/6kg Rest 3 mins...
CrossFit – Fri, May 19
CrossFit 5000 - CrossFitPull-upsEvery :90 secs for 4 sets each Station 1: 3-12 Strict Pull ups (if easy add 3 sec negative) Station 2: Free Standing H/Stand Holds/Attempts Station 3: Wall turn arounds - 1 each wayMetcon (AMRAP - Reps)10min AMRAP 1 Rope Climb 15 KB Swings Rx: 24/16kg KB Rx+: 1 Legless Rope...
CrossFit – Thu, May 18
CrossFit 5000 - CrossFitDeadliftEvery 2 minutes for 12 minutes: 3 Drop and Reset Deadlifts Building in weight with good form *No more than 7 secs in between repsMetcon (Time)Four rounds for time of: 40 Double Unders 3025 Cal Row 10 Deadlifts Rx: 60 Double-Unders 25/18 Cal Assault bike 10 Deadlift 120/90kg...
CrossFit – Wed, May 17
CrossFit 5000 - CrossFitMetcon (Time)In teams of two, complete the following for time: 2000m Relay row 1600m Relay Run 120 Single-Arm Dumbbell Thrusters 80 Toes to Bar 40 Chest to Bars or 60 Kipping Pull ups 20 Strict Pull ups Only one partner will be working at a time. For the row,...
Barbell Class – Tue, May 16
CrossFit 5000 - Barbell ClassSnatch1 Power Snatch + 1 Snatch 2 sets @ 65% of 1RM Snatch 2 sets @ 70% 2 sets @ 75%Clean and Jerk5 sets of 1 Power Clean + Push Jerk @ 75%Push PressBehind the Neck Push Press 3 x 10 reps...
CrossFit – Tue, May 16
CrossFit 5000 - CrossFitHandstand Push-upsEvery 3 minutes for 12 minutes 3-15 Handstand Push upsMetcon (AMRAP - Rounds and Reps)14 min AMRAP 12 DB Deadlifts 9 DB Hang Power Cleans 6 Handstand Push ups Rx: 22.5/15kg...
CrossFit – Mon, May 15
CrossFit 5000 - CrossFitBack SquatEvery 2 minutes for 14 minutes 3 repsMetcon (Time)For Time 50/40 Cal Row 50 Burpees 50/40 Cal Row Rx: 50 Burpees over the rower...
CrossFit – Sat, May 13
CrossFit 5000 - CrossFitMetcon (Time)For Time: 2000m Row 75 DB Thrusters 100 Ring Rows rx: Angry Jackie 2000m Row 50 Thrusters 43/30kg 30 Bar Muscle ups...
CrossFit – Fri, May 12
CrossFit 5000 - CrossFitUpside downEvery minute on the minute for 10 minutes: min 1: 3-5 Wall walks min 2: :30-:45 sec Handstand holdMetcon (Time)50 Double Unders 200m Run 40 Double unders 200m Run 30 Double unders 200m Run 20 Double unders 200m Run 10 Double unders 200m Run Rx: Unbroken Double unders 15- AB mat sit ups every time...
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