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

MONDAY

CrossFit 5000 - CrossFitMetcon (Time)Row DoubleFor time: 1000 Meter Row 20 Ground to Overhead (60/40kg) 30 Ring Dips 800 Meter Run 30 Ring Dips 20 Ground to Overhead (60/40kg) 1000 Meter Row...

SATURDAY

CrossFit 5000 - CrossFitPartner Up (Time)In teams of two, with only one person working at a time, complete the following: 200 Wall Balls 600 Meter Overhead Carry (20kg/10kg) 200 Push-Ups 600 Meter Overhead Carry (20kg/10kg) During carry, you must perform 3 burpees* each every time you switch the partner carrying...

SKILLS

CrossFit 5000 - CrossFit SkillsMetcon (No Measure)Every 90 seconds, for 18 minutes (4 sets): Interval 1 – 1 Legless Rope Climb Interval 2 – (Muscle-Up + 2 Ring Dips) or 3 Chest To Bar Pull-Ups + 2 Ring Dips Interval 3 – Max Distance Handstand Walk in 45...

BARBELL CLASS

CrossFit 5000 - Barbell ClassHang Power Clean3 reps @ 65% 3 reps @ 70% 3 reps @ 75% 3 reps @ 80% 3 reps @ 85% *Emphasis on vertical shins, shoulders over the bar and straight extension through the pullClean Grip Deadlift5 reps @ 50% 3 reps @ 60% 2 reps @...

FRIDAY

CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds)CardioConditioningWorking on/off with a partner and for as many rounds as possible in 10 minutes, 200m Run. Rest 10minutes before starting 11.1CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#* 35kg/25kg...

THURSDAY

CrossFit 5000 - CrossFitFront SquatSet 1- 5 Reps @ 50% of 1RM Set 2- 3 reps @ 75% Set 3- 1 rep @ 85% Set 4- 1 rep @ 90-95% Set 5- Test 1RM Set 6 (optional)- Exceed Set 5 weightMetcon (2 Rounds for time)''Rows-to-bar''Two Sets for time: Row 500m 30 Ring...

WEDNESDAY

CrossFit 5000 - CrossFitPush Press (25min)Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank x 60-90 seconds Rest 60 secondsBurn Thrusters Burn (5 Rounds for reps)Against a 60 second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell...

TUESDAY

CrossFit 5000 - CrossFitPull-upsFour sets of: Weighted Pull Ups x 3 reps Rest 10-15 seconds Unweighted Strict Pull ups Rest 3 minutesMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12minutes of: 10 Renegade Rows 20 Box Jumps 200m Run...

MONDAY

CrossFit 5000 - CrossFitSquat CleanEvery 4 minutes, for 20 minutes (5 sets): Clean x 1.1.1.1 *rest 10 seconds between singles Rest 30 seconds Strict Handstand Push-Ups x max repsMetcon (Time)DT MINIThree rounds for time of: 15 Deadlifts 70kg/45kg 12 Hang Power Cleans (70/45kg) 9 Front Squats (70/45kg) 6 Jerks (70/45kg)...

SKILLS

CrossFit 5000 - CrossFit SkillsGymnasticsSpend 10-15mins being upside down either HSPU or HSW. Then: Pistol SkillPull-ups (10min)Every minute on the minute; Minute 1) Strict Pull-Ups Minute 2) PistolsConditioning4 Sets of 20 tuck sit-ups....