SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardBench PressFind todays heavy 1RM Bench Press in 10minutesLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsIf you would like to partner this workout up it will be 10 rounds going round for round....
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardClean and Jerk1 Clean + Push Jerk + 1 Power Clean + Split Jerk -build in weight reaching no more then 85% of 1RM Clean and JerkPush Jerk5 sets of 5 reps @ 75% of Push Jerk 1RMBehind The...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardDipsStationary Dips 5 sets of 3-12 reps followed by 15 DB Rear delt flyesMetcon (AMRAP - Rounds and Reps)12min AMRAP: 12 DB Renegade Rows 100 Double Unders 40m Farmers Carry...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardHandstand Push-ups4 sets Max set of Handstand Push ups followed by...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)5 rounds: 2 min Assault bike 2min Ski 2 min Box Jump Overs 2 min Rest *score each round is total Cals/reps are of all three movements...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardToes-To-BarEvery :90 secs for 4 sets each Station 1- Max Toes to bar or hanging Knee raises Station 2- 20 KB SwingsMetcon (AMRAP - Reps)12min AMRAP 8 Clean and Jerks 60/40kg 8 Chest to Bars...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatSet 1: 5 reps @ 65% Set 2: 5 reps @ 75% Set 3: 5 reps or more @85%Metcon (3 Rounds for reps)3 mins ON 2 mins OFF 600m/500m Row/Ski Max Wall Balls in Time remaining...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)0:00-12:00 40 Synchronised Squat Cleans 50/30kg 40 Synchronised Front Squats 50/30kg 40 Synchronised Thrusters 50/30kg *Starting on the 0:00 and every 2 minutes 200m Run 12:00-20:00 RestMetcon (AMRAP - Rounds and Reps)20:00-32:00 12min AMRAP: 15/12 Cal Row 12 Box Jump overs 6 Devil Presses...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardCleanEvery 2 minutes for 14minutes: 1.1.1 Clean and Jerk @80% or belowFront SquatEvery 2 minutes for 12 minutes: 1 rep with 10 sec Pause at bottom @90%SnatchEvery 2 minutes for 14 minutes: 1.1.1 Snatch @ 80% or below...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardSnatchIn 12 minutes perform 5 sets of 3 reps of 3 second Pause below knee into Power Snatch working between 50-60%Metcon (3 Rounds for reps)Complete as many reps as possible in 3 minutes of; 18 Box Jump Overs 3 Wall Walks Rest...
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