SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)In Teams of 3 complete the following for time: 800m Run Together 300/210 Cal Assault Bike (100/70 each) 300 Sit ups (100 each) 300 Push ups (100 each) 300/210 Cal Ski (100/70 each)...
BARBELL
CrossFit 5000 - Barbell ClassView Public Whiteboard2 POS CLEANComplete the following sets, 3 sets at 78% 2 sets at 80%Push Jerk + Spilt JerkComplete the following sets, 3 sets at 78% 2 sets at 80%Clean Grip DeadliftComplete 5 sets of 4 Clean DeadliftsFront SquatComplete 5 sets of 4 Front...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (No Measure)Every minute on the minute move from station to station for 4 Rounds: Station 1: 3-10 Strict Pull ups Station 2: 10/7 Cal Row Station 3: 3-10 Stationary Dips Station 4: 10/7 Cal RowMetcon (AMRAP - Rounds and Reps)AMRAP 9 minutes: 15 Toes...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for reps)AMRAP 10 mins: 30/25 Cal Ski or 15 Burpees 15 Box Jumps Rest 5 mins AMRAP 15mins: 20/15 Cal Assault bike 15 Thrusters 20/15kg 10 Sit ups...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMuscle-upsSpend 7 minutes going through Muscle Up progressions followed by an EMOM for 5 minutes of 1-3 repsMetcon (AMRAP - Rounds and Reps)12 min AMRAP: 20 Dumbbell Snatches 15 Push ups 10 Burpees...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardSnatchEvery 2 minutes for 14 minutes: 1 Hang Snatch + Overhead Squat + Snatch + Overhead squat. *Building in weight across the sets no more than 75-80% of your Snatch 1RMMetcon (3 Rounds for calories)3 Rounds: 2mins ON-2 Mina OFF 21 Overhead Squats...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 min AMRAP: 1.6km Run-buy in together ..then into Round for round with a Partner of 'Cindy' 5 Pull ups 10 Push ups 15 Air Squats...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete all reps and rounds moving on to the next movement; 2 Rounds of 5 Handstand Shoulder Shifts with a 3 second hold in each position. 4 Rounds of 5 Sec Negative HSPU, pressing out Strict if you can. 3...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardConditioningEvery 2 minutes for 4 rounds each: Station 1-Barbell Z-Press x 8 reps Station 2- Bent-over Lateral raises x 12 repsMetcon (AMRAP - Reps)7min AMRAP: 3 Toes to Bar 3 Pull Ups 6 Toes to bar 6 Pull ups 9 Toes to bar 9 Pull ups ...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)24min AMRAP Teams of 2 or 3: Partner 1: 7 Thrusters 7 Burpee box jump overs Partner 2 & 3: 200m Run...
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