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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August 2019

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardConditioning4 Rounds for quality: Kettlebell Front Rack RNT Lunges x 10 per leg Rest 30 seconds Kneeling Double Kettlebell Press x 8 reps Rest 30 seconds Bird Dog Kettlebell Row x 8 per side Rest 60 secondsMetcon (Time)For Time: 800/600m Row 66 Kettlebell Push presses...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchComplete 1 rep Snatch.SnatchComplete 1 rep Snatch.SnatchComplete 1 rep Snatch.Clean and JerkComplete 1 Clean & JerkClean and JerkComplete 1 Clean & JerkClean and JerkComplete 1 Clean & JerkCleanComplete a 1RM Clean....

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)2 mins ON/ 2mins OFF 400m (or 200m) Run + Max Reps of Chest-to-bar Pull-ups (or Pull ups) Four total rounds When the running clock reaches 16:00…Metcon (4 Rounds for reps)2 mins ON/ 2mins OFF 400m (or 200m) Run + Toes to...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardClean and JerkEvery 2 minutes for 8 minutes: 1 Power Clean + Push Jerk + Front Squat + Hang Clean + Split Jerk Set 1= 50-55% Set 2= 55-60% Set 3= 60-65% Set 4= 65-70% Every 2 minutes for 20 minutes: 1 Squat Clean and Jerk Set 1...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardSnatchEvery 2 minutes, for 4 minutes (2 sets): High Hang Snatch + Snatch Balance @ 55-60% Immediately followed by… Every 2 minutes, for 4 minutes (2 sets): High Hang Snatch + Hang Snatch + Overhead Squat @ 60-65% Followed by…. Every 2 minutes, for 6 minutes...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)In teams of 3 go through the following stations in 20 minutes: Station 1: 15 Dumbbell Squat Cleans Station 2: 15 Kettlebell Shoulder to Overhead Station 3: 50 Double unders...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchComplete the following percentages for 1 rep only, 80% 83% 85% 88% 90% 93% 95% 1 Heavy Single (this does not need to be an attempt at a new 1RM it may be 97% or even just trying to hit an equal).Clean and JerkComplete the following percentages...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 8 minutes of: 20/15 Cal Row 30 Double-Unders Rest 4 minutes, and then…Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 8 minutes of: 20...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardClean and JerkEvery 2 minute for 18 minutes: Hang Clean (from mid-knee) + Split jerk Sets 1-3 – 75% of 1-RM Clean & Jerk Sets 4-6 – 80% of 1RM Sets 7-9 – 85% of 1RMMetcon (AMRAP - Rounds and Reps)Every 5 minutes for...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardPull-upsEvery 2 minutes for 8 minutes: Max set of strict Pull upsCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats...