FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush Press4 sets of 5 reps @ 65%Metcon (Distance)12 min AMRAP: Max Metres on the Rower *0:00, 3:00, 6:00, 9:00 - 10m Handstand walk or 3 Wall Walks...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush Jerk + Spilt Jerk1 Push Jerk+ Push Jerk (Pause in the Dip) + Split Jerk (Pause in the Split) 5 sets of 1 rep @ 65% of Split Jerk 1RMMetcon (AMRAP - Reps)12 minute AMRAP: 3 Box jump overs 3 Front Squat 3...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPull-upsEvery 3 minutes for 12 minutes: 3-8 Tempo Strict Pull ups (1 second pause at the bottom, 1 second up, 1 second hold at the top 3 seconds down) Immediately followed by 15 Hollow rocksMetcon (Time)7 Rounds for Time: 5 Clean and Jerks...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of 2, alternating movements for as many rounds and reps as possible of- AMRAP 1: (10 mins) 10 Push ups 7 Lateral Burpees over DBs 5 Devil Presses Rest 5 minutes...
BARBELL CLASS
CrossFit 5000 - Barbell ClassView Public WhiteboardMuscle Snatch3 x 5 repsPower Clean5 x 3 reps @ 65%Split JerkJerk Dip Squats 4 sets of 5 reps @ 75%Conditioning1 Arm Overhead DB Walk: 3 x 50m each arm...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)4 Rounds for mac reps: :90 seconds Calorie Row Rest : 90 seconds :90 second Calorie Assault bike Rest :90 seconds :90 seconds Burpees Rest :90 seconds...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardDeadliftin 12 minutes look for a heavy 4 rep max for today..Metcon (AMRAP - Rounds and Reps)15 min AMRAP: 50 Deadlifts 61/43kg 40 Back Squats 30 Clean and Jerks...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (8 Rounds for reps)Every minute on the minute for 24 minutes (8 sets): Min 1: 40 Double Unders Min 2: 12 Toes to Bar Min 3: 10 Handstand Push ups * the goal is to adjust numbers or movements so you complete each...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete all rounds of each exercise before moving on; 4 Rounds of 10-15 Push-ups (option off paralletes) 5 Rounds of 20sec L-sit Hold 10-14 Tempo Dips (going down as slow as you can go with a pause at the bottom) 4...
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