TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardRope ClimbEvery :90 secs for 4 sets each: Station 1: 1-3 Rope climbs Station 2: :20-:30 sec L Sit Station 3: 1-3 skin the catsMetcon (AMRAP - Reps)10 min AMRAP: 400m Run (buy in) Into Max single Arm Devil Presses Rx: 800m Run Into Max Single Arm Devil Presses @17.5/25kg Rx+: 800m...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatEvery :90 secs for 10 sets: 2 repsMetcon (Time)3 Rounds for Time: 40 Wall Balls 15 Ground to Overhead 20 Ring Rows Rx: 40 Wall Balls 9/6kg 15 Ground to Overhead @60/40kg 15 Pull ups Rx+: 40 Wall balls 9/6kg 15 Ground to Overhead @70/50kg 10 Bar or Ring Muscle ups...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In a team of 4 follow the leader in Indian file never over taking the person in front for 30 minutes; 20 DB Step-Ups alt leg 20m Walking Lunge w/ Kettlebells Holding a Sandbag or Medball Rest...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush PressEvery 2 minutes for 16 minutes: 5 Push Press- from the floorMetcon (Time)3 Rounds for time: 20 Strict Press 15 Burpees 10 Strict Pull ups Rx 43/30kg Rx+ 50/35kg 12 min CAP...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatch12 mins Build up to 65% and perform 5 sets of 2 reps @ 65%Clean12 mins Build up to 65% Then...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardGymnasticsEvery minute on the minute for 9 minutes 1- 1-2 Tight wall walks 2-12 Hollow Rocks 3- Ring support hold :30 secsMetcon (AMRAP - Reps)2 x 6 min AMRAP AMRAP 1: 20/15 Cal AB 20 KB Swings Rest 3 mins AMRAP 2: 20/15 Cal Ski 20 KB Swings RX: 24/16kg Rx + 32/24kg...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardCleanHang Clean + Hang Power Clean Every :90 sec for 10 sets - Building in weight with Good FormMetcon (Time)For time: 1 Power Clean 1 Front Squat 2 Facing Burpees 2 Power Cleans 2 Front Squats 4 Bar Facing Burpees 4 Power Cleans 4 Front Squats 8 Bar Facing Burpees 8 Power...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardHandstand Push-upsEvery :90 seconds for 3 sets each 1- Strict Handstand push ups 2- 70 Double UndersMetcon (Time)2 Rounds for Time: 750m/600m row 50 Hand-release Push ups 30 Hanging Knee Raises Rx: 1000m/800m row 50 Hand release Push ups 30 Toes to bar Rx+: 1000m/800m Row 50 Deficit Push ups 30 Toes to...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBulgarian Split SquatEvery 4 minutes for 16 minutes: 8 DB Bulgarian Split squats (each side) with 3 seconds down, 1 second hold, fast up! 8 DB Row (each side) heavy as possible with good form.Metcon (3 Rounds for reps)3 min AMRAP 9 Thrusters 3...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 60 Bench Press 50/35kg 90 Back Squats 60/45kg 180 Deadlifts @ 70/55kg Every 3 minutes 100m Run Rx= 60 Bench Press @80kg/55kg 90 Back Squats @80kg/55kg 150 Deadlifts @ 80/55kg *Every 4 minutes 200m Run Rx+= 60 Bench Press @90kg/65kg 90 Back Squats @90kg/65kg 150 Deadlifts @ 90/65kg *Every 5...
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