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

SATURDAY

CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)BarbFive sets of “Barbara”: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you left off....

Barbell

CrossFit 5000 - Barbell ClassPush PressSet 1- 5 reps @ 50% Set 2- 3 reps @ 60% Set 3- 2 reps @ 70% Set 4- 1 rep @ 75% Set 5- 1rep @ 80% Set 6- Max reps @ 85%Hang Snatch7 sets- 1 rep Building in weight up 90%...

FRIDAY

CrossFit 5000 - CrossFitSnatch Balance + OHSEvery 3 minutes, for 18 minutes (6 sets): Snatch Balance + 3 Overhead Squats Build to today’s heaviest snatch balance + 3 overhead squats.Aim High (Time)For time: 12 Power Snatches (50/30kg) 12 Box Jumps (30″/24″) 9 Power Snatches 9 Box Jumps (30″/24″) 6 Power Snatches 6 Box...

THURSDAY

CrossFit 5000 - CrossFitBack Squat (30mins)Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat and then… Three sets of: Back Squat x 3 reps @ 85-90% of your 1-RM Rest 60 seconds Single-Arm Dumbbell Row x 10-12 reps each side Rest 60 seconds1000m Row (Time)Max Effort 1000m Row...