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September 2016

BARBELL

CrossFit 5000 - Barbell ClassJerk Grip Strict Press (12mins)Set 1, 10 reps @ 70% Set 2, 8 reps @ 75% Set 3, 6 reps @ 80% Set 4, 4 reps @ 85% Set 5, 3 reps @ 90% * start each rep with the head tilted up finding the ceiling...

FRIDAY

CrossFit 5000 - CrossFitClean and Jerk (35mins)Every 3 minutes, for 30 minutes (10 sets): Clean & Jerk Use the ten sets to build to today’s 1-RM Clean & Jerk.Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#This is performed as a ground to overhead...

THURSDAY

CrossFit 5000 - CrossFitMetcon (4 Rounds for time)Fitness TestEvery 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row 400 Meter Run 50/40 Push-Ups...

WEDNESDAY

CrossFit 5000 - CrossFitBack Squat (20mins)Four sets of: Back Squat x 6-8 reps with a 3 second negative (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Wall Extensions x 5 reps (slow and controlled) Rest 90 secondsMetcon (AMRAP -...

TUESDAY

CrossFit 5000 - CrossFitPush Press (20mins)Every 3 minutes, for 18 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM Push Press.Metcon (Time)Gym-nice-ticsThree rounds for time of: 10...

MONDAY

CrossFit 5000 - CrossFitCongratulations to all athletes that competed in the AllStars Affiliate Comp over the weekend and thank you to everyone who came to support.Clean (20mins)Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10 seconds between each single)Metcon (3 Rounds...

SATURDAY

CrossFit 5000 - CrossFitDue to Allatars Affilliate Comp this weekend there will be only the one class on at 8am. Good-Luck to everyone competing today and tomorrow.Metcon (Time)Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Pull-Ups x 10 reps 42.5/30kg Thrusters...

BARBELL CLASS

CrossFit 5000 - Barbell ClassFront SquatEvery 2 minutes for 12 minutes of: Front Squat 2 reps @ 70% *5 second pause on the first rep of each set in the bottom positionSnatch BalanceIn 15mins find a 1RM Snatch Balance + Overhead SquatSnatchSnatch with 3 second Lift-Off: 3 reps...

FRIDAY

CrossFit 5000 - CrossFitMetcon (5 Rounds for reps)Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg Station 2 – 60 seconds of Strict Handstand Push-Ups for max repsMetcon (Time)Friday FunFour rounds for time of: 10 Toes...

THURSDAY

CrossFit 5000 - CrossFitSnatchTake 15-20 minutes to build to today’s 1-RM SnatchMetcon (10 Rounds for distance)Snatch N RowEvery minute, on the minute, for 20 minutes: Even minutes – 30 seconds of Rowing (for metres) Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of...