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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June 2020

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardHandstand Push-ups12mins Work the Kick up or The Handstand Push ups -Strict or Kipping *whatever you think you need to work on. **Keep track of you reps and aim to accumulate the volume of 25-45 reps over the 12 minutes of whatever you...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardBulgarian Split Squat5 sets of 5 reps per Leg W/ 3 second negative *building in weight if possibleMetcon (3 Rounds for reps)3 x 3min AMRAP: 15 Dumbbell Squats 15 Double Dumbbell Snatches Max Burpees over the DB in time remaining Rest :90 secs...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardGymnastics5 mins of Kipping practice 5 mins of toes to bar/knee raises 5 mins of Kipping pull upsMetcon (AMRAP - Rounds and Reps)7min AMRAP: 35 Double Unders 12 toes to bar or knee raises *adjust the numbers of each according to complete all 7mins without...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete 7 Rounds for time; 250/200m Row/Ski 25 Wall Balls 12 Clean & Jerk...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardBench Press5 Rounds or 15mins of quality work 5 Bench Press with a pause at the bottom Immediately followed by...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (3 Rounds for time)Every 10 minutes for 30 minutes (8.5 min cap on each station) Station 1: 2km/1.8km Row Station 2: 100/70 Cal Assault bike Station 3: 80 box jumps overs2k Row (Time)Max Effort 2k RowIncase you have PB’d your row enter...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardOverhead SquatIn 12 minutes find a Heavy 3 Overhead SquatsMetcon (AMRAP - Reps)In 6 minutes complete 50 Burpees Max Wall Balls 9/6kg Your score is of total Burpees and Wall Balls Rest 3 minutesMetcon (AMRAP - Reps)In 6 minutes complete 300 Double Unders Max Wall Balls...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardTripod ProgressionsBasically today we are spending 12 minutes upside. - Tripods - Belly to Wall - Kick-Up -Freestanding HoldMetcon (Time)Complete for time (10 min cap) 100 KB Swings 1000m Ski or Row 100 KB Swings Your score is the time it takes to be completed, if you...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for reps)12 min AMRAP: Partner 1: 20 Wall Balls Partner 2: 10 Push Press 10 Hang Clean Rest 5 minutes 12min AMRAP: Partner 1: 30 Kettlebell swings Partner 2: 20/15 Calorie Row...