CrossFit – Mon, Oct 31
CrossFit 5000 - CrossFitBulgarian Split Squat (In 20 Build to a 2 sets of 6 rep per side Bulgarian Split Squat - 3 seconds down 1 sec hold smooth up )Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in...
CrossFit – Sat, Oct 29
CrossFit 5000 - CrossFitSATURDAY Metcon (AMRAP - Reps)In a group of 4 accumulating as many reps as possible in Indian file for 35 minutes; 400m Run Hang Power Cleans 80/55kg Rest Wall Balls...
Barbell Class – Fri, Oct 28
CrossFit 5000 - Barbell ClassBARBELLHang SnatchEvery minute on the minute for 8 minutes complete 1 Hang Snatch building in weight.SnatchIn 12 minutes find a heavy 1.1 SnatchSNATCH PUSH PRESSComplete 4 sets at; 70%x3, 75%x3, 75%x3, 75%x3 into 3x3 Tall Box Jumps...
CrossFit – Fri, Oct 28
CrossFit 5000 - CrossFitWEDNESDAYDeadlift (1x1)Every every minute on the minute alternating stations; ODD: Deadlift building in weight sets 1-3 x5reps sets 4-6 x 3reps sets 7-10 x1 rep EVEN: 1 Wall Walk + 1 Kick-UpDiane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups...
CrossFit – Thu, Oct 27
CrossFit 5000 - CrossFitTHURSDAYMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 7 minutes; 60 Single Unders 10 DB Push Press 10 DB Step Up Rx: 20 Double Unders 10 DB Push Press 22.5/15kg 10 DB Step Up +Rx: 20 Double Unders 10 DB Push Press 25/17.kg 10 DB Step Up Rest...
CrossFit – Wed, Oct 26
CrossFit 5000 - CrossFitWEDNESDAYTripod ProgressionsSpend 10-12 minutes working on Tripod Progressions.Metcon (Time)For Time: 50/40 cal Row 100 Hanging Knee Raises 50/40 cal Ski 50 DB Snatch 15/10kg 50/40 cal Assault Bike Rx: 50/40 cal Row 50 Toes To Bar 50/40 cal Ski 50 DB Snatch 22.5/15kg 50/40 cal Assault Bike...
CrossFit – Tue, Oct 25
CrossFit 5000 - CrossFitTUESDAYBack SquatComplete 5 sets and 5 reps of 1+1/2 Back Squat at 65%.Metcon (4 Rounds for reps)Every 4 minutes for 16 minutes (4sets) complete; 400m Run Max Strict Pull-Ups...
CrossFit – Mon, Oct 24
CrossFit 5000 - CrossFitMONDAYPush Jerk (1x5)In 12 minutes find a heavy 5 Push Jerk.Metcon (3 Rounds for reps)Every 2 minutes for 18 minutes (3 sets) complete the following stations for reps; Station 1: 30 Sit-Ups Station 2: 2-3 Skin the Cat Station 3: 15 Ring Dips...
CrossFit – Sat, Oct 22
CrossFit 5000 - CrossFitSATURDAY Metcon (Time)Complete with a partner the following 200m Farmers Carry together 200 Wall Balls (100 each) 400m Farmers Carry together 100 Back Squats (50 each) 800m Farmers Carry together 50 Overhead Squats (25 each)...
Barbell Class – Fri, Oct 21
CrossFit 5000 - Barbell ClassBARBELLHi-Hang Power CleanEvery minute on the minute for 7 minutes 3 Hi-Hang Power CleanHang Power CleanEvery 90 seconds for 9 minutes (6 sets) 2 Hang Power Clean building in weightCleanEvery 2 minutes for 20 minutes (10 sets) 1 Clean building in weight.Front SquatComplete 4...
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