CrossFit – Mon, Dec 12
CrossFit 5000 - CrossFitMetcon (Checkmark)Every 2 minutes at each station for 18 minutes (3 sets); Station 1) 3 Reps5-10 second Ring Pull Up with Pause Station 2) 3-5 Reps Ring Push-Up with5 sec lowering 10 sec hold at bottom position Station 3) 30 second Extended Crab HoldMetcon (6...
CrossFit – Sat, Dec 10
CrossFit 5000 - CrossFitMetcon (Time)For Time: With a partner Start with 20 Wall Walk Buy-In (10 each) then into 5 rounds each of 15/12 Cal AB 8 Hang Clean and Jerks -Round for round Then into 5 rounds each of 15/12 Cal Ski 3 Squat Snatches -Round for round...
Barbell Class – Fri, Dec 9
CrossFit 5000 - Barbell ClassClean and Jerk (18mins Spend 8 minutes building up to 90-95% of 1RM Clean and Jerk Then...
CrossFit – Fri, Dec 9
CrossFit 5000 - CrossFitDeadlift (Every 3 minutes for 12 minutes: 12 Bar Facing Burpees into 8 Touch n go Deadlifts - Build in weight)Metcon (Time)For Time: 10-1 Deadlift AB Mat Sit ups Rx: 60/40kg Rx +: 80/55kg...
CrossFit – Thu, Dec 8
CrossFit 5000 - CrossFitMetcon (10 Rounds for calories)10 rounds: Assault bike :30 seconds ON 2:30 OFF...
CrossFit – Wed, Dec 7
CrossFit 5000 - CrossFitRope Climb (12 mins Working on Rope climbs and Progessions for it)Metcon (AMRAP - Reps)Every minute on the minute for 15 minutes: min 1: 1-3 wall walks Min 2: 12 DB Snatch Min 3: 15 Box Jump overs Rx: 3 Wall walks 22.5kg/15kg DB...
CrossFit – Tue, Dec 6
CrossFit 5000 - CrossFitBack Squat (15 minutes)Complete 6 sets of 8 reps at 65-70% of 1RMMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 20 minutes; 20 Wall Balls 30 Hanging Knee Raises 100m Run Rx: 20 Wall Balls 15 Toes To Bar 100m Run...
CrossFit – Mon, Dec 5
CrossFit 5000 - CrossFitPush PressEvery 2 minutes for 14 minutes (7 sets) 5 Push PressPush JerkEvery 2 minutes for 14 minutes (7 sets) 3 Push JerkGot to Move (Time)For time; (5min cap) 30 Burpees 500m Row Rx: 30 lateral Burpees over Row 500m Row +Rx: 40 lateral Burpees over Row 500m...
CrossFit – Sat, Dec 3
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)As many rounds and reps as possible in 24minutes with a partner or solo; 30 Thrusters 300m Row 50m Sled...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchSnatch Pull (6mins) 3-4 sets of 3 reps Building in weight Hang Snatch High Pull + Power Snatch + Snatch Balance (8 mins) Snatch 5 x 1.1 @ 65-70%Clean and JerkEvery 2 minutes for 10 sets: 2 Clean and jerks (Building in weight -...
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