MONDAY
CrossFit 5000 - CrossFitBRING A FRIEND DOWN FOR THE MONTH OF DECEMBERA: Push Press (5 X 5 @ 80%)B: Split Jerk (3 X 5 @ 80%)C: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsNote:...
SATURDAY
CrossFit 5000 - CrossFitHave a fun, safe and relaxing weekend with family and friends and don't forget 5.30am classes start back next Monday the 7th of December!!Metcon (5 Rounds for calories)Saturday Sprints 800m Sandbag Run w/ partner rest 5mins 5x AD Sprints 1min On 4min OFF...
SATURDAY SKILLS
CrossFit 5000 - CrossFit SkillsGymnasticsKipping Work - T2B (10mins)GymnasticsHandstand Walking (10mins)Metcon (AMRAP - Rounds and Reps)Complete As Many Rounds and Reps as Possible in 7mins 7x Wall Balls 7x Box Jumps 7x T2BL-Sit (3x Max holds)...
FLEX FRIDAY
CrossFit 5000 - CrossFitBRING A FRIEND FOR FREE FOR THE MONTH OF DECEMBERA): Bulgarian Split Squat (4x 8-12 reps)B): Metcon (Time)7 Rounds For Time w/ partner 250m Row 15 Thrusters (40/30kg) Rest (is as long as it takes for your partner to complete there round.) Each partner does 7...
FRIDAY BARBELL
CrossFit 5000 - Barbell ClassSnatch (Heavy Single)Clean and Jerk (Heavy Single)Back Squat (75%)between back squat sets 20x push-ups...
THURSDAY
CrossFit 5000 - CrossFitINVITE A FRIEND DOWN FOR THE MONTH OF DECEMBER!!Skill16mins ODD- Strict Pull Ups 3-5 EVEN - Push Upsa): 3 Position Clean (5x3 @ 70%)from the ground, mid hang, high hangb): Snatch Grip Deadlift ( 6 x 3 @ 100% ) ()ConditioningSit Ups 3 x 20...
WEDNESDAY
CrossFit 5000 - CrossFitGymnasticsBalance work (10mins)a): Metcon (Time)For time: 20 Cal Row 30 CTB Pull-ups 40 Overhead Squats (50/30kg) 30 CTB Pull-ups 20 Cal RowConditioningTabata Core 20 sec AB Roll outs 10 sec rest 20 sec Planks 10 sec rest 4 rounds...