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...
FRIDAY
CrossFit 5000 - CrossFitDon't forget your socks for rope climbs!!ConditioningEvery 2mins for 18mins 2 Rope Climbs 30sec L-sit Hold 10m Handstand walk or Handstand hold (30sec) You will complete each movement 3 times.Metcon (Time)3 Rounds For Time9 T2B 12 Alternating DB Snatches 15 Box Jump Overs...
BARBELL
CrossFit 5000 - Barbell ClassTime to find some more accurate 1RM numbers to enter into wodify and know where to work from in 2016.Back Squat (10-15mins)to find a heavy single whilst maintaining good form.Strict Press (10-15mins)to find a heavy single whilst maintaining good form.Push Press...
THURSDAY
CrossFit 5000 - CrossFit"WHERE THERE IS UNITY THERE IS ALWAYS VICTORY"Metcon (Time)In teams of 3: 3 sets each 30 cal row 30 burpees 30 sit-ups 30 wall ballsTeams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the...
WEDNESDAY
CrossFit 5000 - CrossFitIf you haven't thought about making some goals for 2016 yet, it is still not too late.Front Squat (15mins)Every 3mins for 15mins of 2 reps and building to 85%Metcon (Time)3 Rounds for Time10 Ground to overhead 400m Run (60/45kg)...