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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July 2019

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardFront SquatEvery 2 minutes for 12 minutes: 3 Front Squats @ 70-75% Immediately followed by 6-8 Strict Handstand Push ups *If you don't have 6 Strict HSPU's you will be doing 3 negative reps with a 4 seconds decent or handstand hold.3...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardHang SnatchComplete the following sets of a Pause Hang Snatch, 2 sets of 3 at 73% 3 sets of 2 at 73%Split JerkComplete 5 sets of 2 Split Jerks at 82% of 1RMClean PullComplete 5 sets of 5 Clean Pulls at...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)With a partner alternating movments for 24 minutes: 20 Kettlebell Swings 15 Push ups 10 Devil Presses...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardSnatchEvery 2 minutes for 2 sets: Snatch Push Press + Overhead Squat x 3 reps *Build in weight Followed by…. Every 2 minutes for 4 sets): Snatch Balance with a Pause x 1 rep *3 second pause in the bottom of the Snatch Every minute on the...

MONDAY

CrossFit 5000 - CrossFitView Public Whiteboard3 Position CleanEvery 2 minutes for 14 minutes: 1 rep - Building in weight across sets * no more than 80% of your 1RM CleanMetcon (Time)Complete for time 12-9-6- reps of, Thrusters 60/43kg Bar Muscle Ups...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for reps)In teams of 3 complete the following AMRAPs: AMRAP 1- 12 Mins: Person 1: 20 Push ups Person 2: 30 Sit ups Person 3: Overhead plate hold Rest 4 minutes AMRAP 2- 12 mins: Calories Ski: While Person 1 Ski's for Calories Person 2...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchComplete the following sets of 1 Hang Snatch, 1 Snatch 3 sets at 78% 2 sets at 80%Snatch Balance + OHSComplete the following sets of 1 Snatch Balance , 1 OHS 2 sets at 75% 3 sets at 80%SNATCH PUSH PRESSComplete 5 sets...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardConditioningJumping training: -5 mins working the jump required to improve double unders -5 mins working the jump the will improve box jumps -5mins working the jump that will improve you jumping in general (which also helps with your Olympic lifting also)Metcon (No Measure)Every...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 min AMRAP: 1000/800m Row 3 Seated Legless rope climbs/5 Legless Rope Climbs/8 Rope climbs 400m Kettlebell Farmers Carry 10 Sandbag throws Row 1000m = 4 reps (1 rep every 250/200m)...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardDeadliftSpend 15 minutes to build to a heavy 5 rep max for today- with good form.Metcon (Calories)10 mins Max Cals: 0:00-4:59: Steady pace 5-10:00 : Every minute on the minute 10 second sprint, 50 second rest (5 rounds)...