SATIURDAY SKILLS
CrossFit 5000 - CrossFit SkillsGood Luck to the guys and girls competing today down at Battle of the Brawn. If you have some spare time get down and cheer the guys on.Handstand Walk8-10minsGoatWorking on a weakness of your choice.8-10mins Decided what you would like to work...
SATURDAY
CrossFit 5000 - CrossFitGood Luck to the guys and girls competing down at Battle of the Brawn today. If you have some time today go down and cheer the guys on, it's a great chance to cheer your fellow members on, see a good competition...
FRIDAY
CrossFit 5000 - CrossFitConditioningEMOM for 8mins ODD - T2B EVEN - KB Swings (Choose a rep you can hold well over the 8mins)Metcon (4 Rounds for time)INTERVAL ROWS4x 750m Row Rest as needed between rounds...
BARBELL CLASS
CrossFit 5000 - Barbell ClassPower Snatch (80%)4x4 Take up the weights only if you're feeling good.Power Clean & Jerk (75%)1+1 for 5 sets Take up the weights only if you're feeling good.Overhead Squat (80%)2x5 Take up the weights only if you're feeling good.ConditioningIn between sets you need to...
THURSDAY
CrossFit 5000 - CrossFit3 Position Clean (10mins)from the ground, mid hang, high hangE2MOM for 10minsMetcon (AMRAP - Reps)In teams of 3 alternate rounds to complete AMRAP in 9mins3 Power Cleans 6 Box Jumps 9 Push-ups...
WEDNESDAY
CrossFit 5000 - CrossFit ()3 POS Snatch (10 mins)5x1 1 set is (floor - below knee - high)Snatch (10mins)4x3 Reminder to anyone who is still working their technique on the snatch, I am happy for it to be a hang snatch.Snatch Pull (7mins)4x5 Snatch Grip aka "hook grip"...
CHOOSEDAY
CrossFit 5000 - CrossFitSee if there are any Cherry pickers today!Skill10mins Kipping pull up practiseBack Squat (5x3 85%)CrossFit Games Open 15.2 Scaled (AMRAP - Reps)Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 6 Overhead Squats, 65# / 45# 6 Chin-over-Bar Pull-ups 3:00 - 6:00 2 Rounds...
Monday
CrossFit 5000 - CrossFit'You can't show persistence without being consistent'WeightliftingEMOM 1st min: 6-8 single leg deadlift 2nd Min: 6-8 Dumbbell or Barbell Push Press 3rd min: Double Under Practice 3 roundsMetcon (Time)In teams of 2 Alternate Sets to complete 3 rounds each 10 DB Ground to overhead 10 Box Jump overs 400m...
CROSSFIT SKILLS
CrossFit 5000 - CrossFit SkillsWe are having our first 2 week foundation course for 2016 starting next week, Monday and Friday nights.ConditioningTripod work and progressions (10mins)SkillKIPPING - T2B (10mins)ConditioningEMOM for 16mins ODD- V-ups EVEN - Ring Dips...
SATURDAY
CrossFit 5000 - CrossFitA): Metcon (AMRAP - Reps)BurpeesIn teams of two, complete as many reps as possible in 5mins however you must alternate every 5reps with your partner in order to complete AMRAP. REST 5minsB): Metcon (AMRAP - Reps)Max Cal on ABIn teams of two, complete...