SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)3 Sets of; Hanging Hollow to Superman with a 3 sec hold in each movement ( NO SWINGING) 5 Sets of; 3-5 Ring Pull-Ups (False Grip) with a 5 sec Hold at the top for the last rep.Metcon (No Measure)3...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush-upsEvery 3 minutes for 15 minutes: Deficit Push ups (10-20kg) 15 reps -immediately followed by 30-45 second Handstand hold (focusing on position like a static hold)Metcon (AMRAP - Rounds and Reps)AMRAP 12: 12 Double kettlebell swings 12 Kettlebell Front Squats 12 Clean and Jerk...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)4 Rounds for Time: 25 Wall Balls 20/15 Cal Bike 500m Row...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardOverhead SquatOverhead Squats with 2 seconds down, 3 seconds pause in the bottom of the squat: Set 1: 3 reps @ 70% Set 2: 3 reps @ 70% Set 3 : 3 reps @ 70%* Set 4: 3 reps @ 70%*Metcon (Time)5 rounds each...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush PressIn 10 minutes perform 4 sets of 5 reps @ 70%*Metcon (AMRAP - Rounds and Reps)12 min AMRAP: 40 Double Unders 20 Dumbbell Thrusters 15/10kg...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 Rounds of the following; 3 Box Leg Extensions w/ 3 sec Pause at top 5 WindmillsMetcon (No Measure)Complete 3 Rounds of the following; 5 Reverse Lunges with a 5 sec negative Pigeon Stretch + ROM (this is tough...
BARBELL CLASS
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatch1 Snatch Pull + 2 Snatch + 1 Overhead Squat: Set 1- @ 70% Set 2 - @ 75% Set 3 - @ 75%* Set 4 - @ 75%* *If set 2 feel and looks good you may increase for set 3. If set...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardSnatchSpend 5 minutes to warm up to 70% of your 1RM Snatch...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardConditioningEvery minute on the minute for 12 minutes: Min 1: 15 Kettlebell swings Min 2: 12 Handstand Push ups Min 3: 10-15 pull upsMetcon (AMRAP - Rounds and Reps)15 min AMRAP: 15 Bodyweight Deadlifts 20 Bar facing burpees 400m Run...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack Squat4 Set of: Back squats x 8 reps Rest 30 seconds Barbell Bent over row x 8 reps Rest 30 seconds Strict Hanging Knee raises x 8 reps 2mins rest in between setsMetcon (Time)For time: 150 Double Unders 100 Wall Balls 50 Toes to bar...
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