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

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September 2016

WEDNESDAY

CrossFit 5000 - CrossFitDeadliftEvery 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% 10 Tall Box Jumps (jump up, step down with support)Metcon (AMRAP - Rounds and Reps)BURPEE BURNERComplete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (70/45KG) 10 Burpees Over...

TUESDAY

CrossFit 5000 - CrossFitBack SquatTake 15 minutes to build to a 3-RM Back Squat *Note best successful 3-RM.Metcon (AMRAP - Reps)MAX OUTFor max reps: 90 seconds of Strict Pull-Ups Rest 90 seconds 90 seconds of Strict Handstand Push-Ups Rest 90 seconds 60 seconds of Strict Pull-Ups ...

MONDAY

CrossFit 5000 - CrossFitBench PressEvery four minutes, for 16 minutes (4 sets) of: Bench Press x 6-8 reps Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)Metcon (Time)CHEST MONDAYFor time: 50/30 Push-Ups 200 Meter Run 30 Kettlebell Swings 32/24kg 200 Meter Run 50/30 Push-Ups 200...

SKILLS

CrossFit 5000 - CrossFit SkillsConditioningEvery minute, on the minute, for 12 minutes: Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps (focus on stabilizing your midline and maintaining a good vertical position) Minute 2 – Weighted V-Ups x 10-12 reps (hold weight overhead for these sets) Minute 3...

SATURDAY

CrossFit 5000 - CrossFitMetcon (Time)Muster the ClusterIn teams of two, alternating each movement until 10 rounds are completed of: 10 Dumbbell Hang ''Clusters'' 10 Burpees Run 200 metres (Partner A performs 10 hang clusters; then partner B performs 10 burpees; Partner A runs 200m. One round complete. Then Partner B...

BARBELL CLASS

CrossFit 5000 - Barbell ClassSnatch Push Press + OHSSet 1- 5 Snatch Grip PP + 1 OHS Sets 2-4 - 3 Snatch Grip PP + 2 OHS Set 5- 3 Snatch Grip PP + 3 OHS Set 6- 2 Snatch Grip PP+ 3 OHS Set 7 & 8- 1...

FRIDAY

CrossFit 5000 - CrossFitPower CleanTake 15 mins to build to today's 1RM Power CleanMetcon (Time)Hurty 30For time: 30 Cal Row 30 Burpees 30 Wall balls (9kg/6kg) 30 Kettlebell swings (32/24kg) 30 Dumbbell Push press 30 Pull ups...

THURSDAY

CrossFit 5000 - CrossFitWalking LungesEvery 2 minutes for 6 minutes (3 sets): Walking Lunges x 20 steps *Heavy as possible while maintaining vertical torso and the last few steps of each set being a struggleMetcon (AMRAP - Rounds and Reps)AMRAP 1Complete as many rounds and reps as...

WEDNESDAY

CrossFit 5000 - CrossFitWeighted Pull-upsSet 1- 3 reps Set 2- 2 reps Sets 3-6 - 1rep Rest 2-3 minutes in between sets, building in weight to find a 1RMMetcon (Time)3 rounds for time: 30 Kettlebell swings 24/16 20 Pull ups Run 400m...

TUESDAY

CrossFit 5000 - CrossFitHang-Snatch + SnatchEvery 3 minutes for 24 minutes (8 sets): Building in weight each setMetcon (AMRAP - Rounds and Reps)Party for 2!In teams of two partners alternate rounds to complete as manmy rounds and reps as possible in 12 minutes of: 12 Wall balls...