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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May 2019

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchIn 15 minutes find today's heavy single Snatch.Clean and JerkIn 15 minutes find today's heavy single Clean & Jerk.Back SquatComplete the following sets of Back Squat; 6 reps at 60% 6 reps at 65% 6 reps at 70% 2 sets of 4 at...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardBench PressSpend 15 minute to Find a new 2RM.Clean & Under (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 of : 5 Sandbag/Deadball Cleans (over the shoulder) 30 Double unders...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardFITNESS TEST (3 Rounds for calories)2min Ski- 2min Assault bike-2min Row Rest 6 MINUTES 3 setsRefer to 4th of April and try to maintain the same order as last time....

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardBack SquatTake 20 minutes to build to a 1-RM Back Squat Suggested sets: Set 1 – 3 reps @ 70% Set 2 – 2 reps @ 75% Set 3 – 1 rep @ 80% Set 4 – 1 rep @ 85% Set 5 – 1 rep...

SUNDAY

CrossFit 5000 - CrossFitView Public WhiteboardMobilityRest Day. Get out of the gym, enjoy time with family. Eat well, stretch and try to stay active today to get ready for the week to come!...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 Rounds, 5 Swings Ring Rows 5 Shoulder ShiftsMetcon (No Measure)Complete 3 Rounds, 1-2 Strict Muscle Ups 45 second Arch HoldMetcon (No Measure)Complete 3 Rounds, 20 second Shoulderstand 35 Sit Ups...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)With a partner work through the following Synchronized, For time: 50 Wall Balls 40 Push Ups 30 Sit ups 20 Man-makers 30 Dumbbell thrusters 40 Kettlebell Swings 50 Dumbbell Snatches...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardBench PressEvery 5 minutes for 15 minutes: 1.1.1.1.1.1.1 @ 90% Rest Pause- 10-15 seconds rest in between reps, rack and re-rack. Immediately followed by Strict Pull ups 'rest pause' 1 Strict Pull up Every 10 seconds for 10 reps or till failureMetcon (AMRAP -...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for calories)Station 1 (12 minutes) Every 2 minutes 12/8 Calorie Ski Erg sprint rest 6 Minutes Station 2 (12 minutes) Every 2 minutes for 6 sets 20/15 Calorie Row...