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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February 2020

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For time: With a partner- Buy in: 2km Run (Together) Then...

BARBELL

CrossFit 5000 - Barbell ClassHappy Valentines Day at the bar!View Public WhiteboardClean and JerkComplete 5 sets of 1 Clean Pull + 1 Clean + 1 Jerk all at 70%Clean Grip DeadliftComplete 3 sets of 3 Clean Grip Deadlifts off risers at 90% of 1RM...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)With a Partner, alternating movements 30 min AMRAP: 3 Wall Balls 3 Cal Row 3 Kettlebell swings 6 Wall Balls 6 Cal Row 6 Kettlebell swings 9/9/9, 12/12/12, 15/15/15 etc.....

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardConditioning50 Double Unders Max Muscle ups or Bar Muscle ups Rest 2 mins in between rounds 4 roundsMetcon (2 Rounds for reps)12 min AMRAP: 0:00-7:00 Max Burpees 7:00-12:00 Devil Presses Recorded as 2 rounds: Round 1 = burpee score Round 2 = Devil press reps...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardMuscle SnatchEvery 2 minutes for 10 minutes: 3 repsMetcon (4 Rounds for reps)3 mins ON 2mins OFF 30/20 Cal Row Max Overhead Dumbbell lunges...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardSnatchEvery 2 minutes for 12 minutes: 1 Hang Snatch + 1 Snatch + 1 Overhead squatMetcon (Time)For Time: 15 Snatches 60/40kg 100 Wall balls 15 Snatches 70/45kg...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardConditioningEvery minute on the minute for 10 minutes: Min 1: 60 Double Unders Min 2: 8-12 Kipping Handstand Push upsCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardFront SquatIn 12 minutes build to a heavy set of 4 reps with no grinding! Use only 5 working sets to get there..Metcon (4 Rounds for time)Every 4 minutes, for 16 minutes for times of: 20/15 Calories of Assault Bike 5 Cleans...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 sets of 3 STK for 5-10 seconds hold Rest, EMOM for 10 mins 2 Pause Strict Dips (3-5 seconds in the bottom)Metcon (No Measure)Complete 3 Rounds of the following: 15-30 second Hanging L-tuck Hold 10 Supermans with 10sec hold 30 Drags...