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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January 2020

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)MELTDOWNFOR TIME: 50 burpees 2km/1.6km Row or 100/70 Cal Bike 30 Deadball/sandbag over the shoulder 30 Burpee sandbag over the box 24"/20" 30 Deadball/sandbag over the shoulder 2km/1.6km Row or 100/70 Cal Bike 50 Burpees (40 min CAP) *100m row=1 rep 5 cal AB= 1 rep...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardSnatchEvery 2 minutes for 14 minutes: 1 Hang snatch + Overhead Squat + Snatch + Snatch Balance Building up to 80-85% of Snatch 1RMMetcon (3 Rounds for reps)0:00-2:00 250m/200m Row max Overhead Squats in Time remaining 2:00-4:00 250/200m Ski Max Hang Snatches @50/35kg Rest...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardPush JerkIn 12 minutes build to a heavy 2+1RM of the Follwing Complex: 2 Push Jerk + 1 Split JerkMetcon (AMRAP - Rounds and Reps)15min AMRAP: 5 Ring Muscle ups 8 Power Cleans 90kg 24 Kettlebell Swings 32/24...

BARBELL CLASS

CrossFit 5000 - Barbell ClassView Public WhiteboardClean and JerkSpend 12 minutes to get your 1RM Clean and Jer with the following complex: 1 Clean Pull + 2 Cleans + 1 Split Jerk THEN...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardConditioningEvery 2 minutes alternate stations for 16 minutes: Station 1: Close Grip Bench Press x 10 reps with 3 second negative Station 2: Dumbbell push Press x 10 (with a 3 second negative)Metcon (Time)For time: 30-20-10 Sumo Deadlift High Pull Alternating dumbbell snatch Calories on Rower...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for time)Every 7 minutes for 35 minutes: 30/20 Cal Assault bike 30/20 Cal Row 400m Run or 30 Burpees over the Rower...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardBulgarian Split SquatIn 12 minutes build to a heavy set of 6 reps per side (with good form)Metcon (AMRAP - Rounds and Reps)15 min AMRAP: 10 Hang Squat cleans 50/35kg 10 Front Squats 10 Bar facing burpees...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 rounds with 30-60 seconds rest in between 1) Tempo Reverse lunges - 5 reps per side with 5 second negative 2) 90:90 Pigeon- 30 secs in each stretch with 5 lifts 3)Single Leg RDL - 5 reps per leg with 5...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats* Can be done solo or with a partner...