Whatever your fitness goal is in life, know that we at CrossFit 5000 welcome and cater for everyone, regardless of fitness level.

0424 319 887

4/12 McGowan St, Pooraka 5095

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November 2015

TUESDAY

CrossFit 5000 - CrossFitKeep Calm its only December :) We know everyone gets busy this time of the year but it is important to maintain regular training and not be that person who says they will start again next year.A): Front Squat (80%)E2MOM for 20mins -...

MONDAY

CrossFit 5000 - CrossFitRemember to have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.A): Snatch Balance (65-75%)5x3 Hold a 2 sec pause at the bottom of the movement.B): Push Press (80%)5x5C): Metcon (Time)3x Rounds For Time; 7x Power...

SATURDAY

CrossFit 5000 - CrossFitA): Metcon (AMRAP - Reps)2 Rounds for Reps with Partner: 3mins sled push 3mins tyre flips 3mins T2B 3mins Row (calories) 3mins sit -ups Rest 5mins...

FRIDAY

CrossFit 5000 - CrossFitBRING YOUR FAMILY FROM 10AM ONWARDS FOR THE 'MEAT AND GREET'Gymnastics10 mins Handstand Push Up Practicea): Clean Pull (5x5 @ 90%)b): Man Makers (Total Weight)7 mins to find max weightc): V-ups (3x20 reps)...

WEDNESDAY

CrossFit 5000 - CrossFit'MEAT AND GREET' this Saturday after 9am WOD. Families welcomea): SnatchPower Snatch + Snatch 1+1 or 1+2 (65-70%B): Split Jerk4x3 75%c): Metcon (Time)15 Muscle Ups 30 Deadlifts (80/100) 30 Box Jumps...

TUESDAY

CrossFit 5000 - CrossFitCome along to our "MEAT & Greet" BBQ this Saturday. Will be straight after 9am class.A): Pull-ups10mins to find a 1RM Pull upB): Back Squat5,5,5,5 between 60-70%Metcon (Weight)Walking Lunges 4sets (going up in weight)...

MONDAY

CrossFit 5000 - CrossFitNutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.A): 3 POS Snatch3Rounds x 2 reps at 60-65% high -mid -floorB): Metcon (Time)For Time: 100 Thrusters 30/40kg every minute on the...

21 SATURDAY

CrossFit 5000 - CrossFitMetconFor Time: w/ partner 1200m x Row (must change every 200m) 100x DB Ground to Overhead 200x squats 100x burpees 1200m x Row (must change every 200m)...

20 FRIDAY

CrossFit 5000 - CrossFitWeightliftingA) Hang Snatch 5x3 @ 70% (10mins) then 5x Snatch Push Press + OHS (5+1) 70% (of snatch) ( 10mins)Metcon5 Rounds for time 5x DB Hang Power Snatch (5L + 5R) start with weaker side first 5x DB Hang Power Clean 5x DB Push Press...