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 2019

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardCleanEvery 2 minutes for 10 minutes: Set 1 & 2: 3 reps @ 80% Sets 3-5: 2 reps @ 85%Crossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In Teams of 3 with one person working on one station at a time for 24 minutes: Station 1: 200m Deadball/sandbag carry Station 2: 20 Dumbbell box step overs (2 dumbbells) Station 3: 50/40 Cal Row...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardPush JerkEvery 3 minutes for 15 minutes: 7 Push Jerks *Building in weightMetcon (AMRAP - Rounds and Reps)12 min AMRAP: 2 Legless rope climbs 20 Double kettlebell Snatches (10 per side)...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardCleanSets 1-2: 3 rep @ 75% of 1RM Clean Sets 3-5: 2 reps @80% of 1 RM CleanMetcon (Time)Option 1 Complete rounds of 9, 7 and 5 reps for time of: 90/65kg Ring Muscle-Up OR…Metcon (Time)Option 2 For time: 15 Power Cleans 70/45kg 30 Ring Dips 10 Power Cleans 20...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardGymnasticsEvery 3 minutes for 9 minutes: Perform 6-12 Pistols or Pistol Progressions 3-5 Strict Handstand Push ups (use AB Mats or deficit if needed)Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) ...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardFront SquatEvery 2 minutes for 10 minutes: 1 rep @ 90% *Focus on good form, controlling the negative keep the elbows up and keeping the chest and torso up as you come out of the bottom of the squat. **If 90% doesn't allow...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardGymnastics2 rounds of: 3 minutes of handstand hold in as few sets as possible (AFSAP). *After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.Metcon...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)In teams of 2, For Time: 1.6km Run (together) 100 Dumbbell Snatches (50 each) 800m Run (together) 100 Double Dumbbell Snatches (50 each) 400m Run (together) 100 Synchro Wall Balls...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardBench PressEvery 2 minutes for 10 minutes: 2 reps *building in weightMetcon (AMRAP - Rounds and Reps)15 min AMRAP: 30/20 Calorie Ski or Bike 15 Bench Presses 60/40kg *every 5 cals is equal to 1 rep....

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardPower SnatchEvery 2 minutes for 12 minutes: Sets 1-3: 3 Power Snatch + 3 Overhead Squat @ or build to 70% (of Power Snatch) Sets 4-6: 3 Power Snatch + 3 Overhead Squat @ 75% (of Power Snatch) x 3 setsMetcon (Time)For...