WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardClean15 mins to Build heavy CleanMetcon (Time)3 rounds 15 Clean Deadlifts 15 Romanian Deadlifts 20 Weighted Deadbugs...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBulgarian Split SquatEvery 3 minutes for 15 minutes: Set 1: 5 reps per leg @ 30% Set 2: 5 reps @ 40% Set 3,4 and 5: 5 reps @ 50% of 1RM Back squat *If you use the numbers from last weeks 2RM enter no. or...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)In teams of 2 complete the following: 2km Row/1.6km Row* -While partner holds a Sandbag *Must Change on the minute and rowing must not start until the sand bag or deadball is off the ground. Then into...
BARBELL CLASS
CrossFit 5000 - Barbell ClassView Public WhiteboardOverhead SquatIn 12 minutes do sets of 10, 8,6,4,2 reps Building in weight3 POS SnatchEvery :90 for 8 sets 1 hi-hang Snatch + 1 Hang Snatch + Snatch *Building in weight if it feels goodSnatch Grip Deadlift4 x 5 reps *Building in weight...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardBear ComplexPower Clean Front Squat Push Press Back Squat Second Push PressEvery 3 minutes for 15 minutes: 7 reps of each movement-building in weight if possibleMetcon (Time)3 rounds for quality: 20m Bear Crawl 15 Close width Push ups 20m Crab Walk 20 Turkish Sit ups (10 per side) *Aim for...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (4 Rounds for time)Every 8 minutes for 32 minutes: Round 1- 500m/400m Row 40 Wall Balls 400m Run Round 2- 400m Run 400 Wall Balls 500m/400m Row Round 3- 500m/400m Ski 30 Thrusters 30/20 Cal AB Round 4- 30/20 Cal AB 30 Thrusters 500m/400m Ski...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardBench PressPerform the following sets 10, 8, 6, 4, 2Metcon (Time)3 rounds for time: 25 Toes to Bar 20 Pull-ups...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatIn 12 minutes build to todays heavy 10RM...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardMuscle CleanEvery 2 minutes for 6 minutes: 3 Muscle cleans + 3 Push PressHigh-Hang CleanEvery 2 minuutes for 8 minutes: 2 Hi-Hang Clean + 2 Front Squats + 2 Push JerksClean and JerkEvery 2 minutes for 8 minutes: 1 Clean pull +...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardDumbbell Bench PressMin 0-2: Dumbbell Bench x20 reps Min 2-4: KB Z-Press x 15 repsMetcon (Time)For Time: 10 Ring Dips 20 Dynamic Push ups 30 Burpees 20 Deficit Push Ups 10 Strict Ring Dips...
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