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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WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardClean and JerkEvery 2 minutes for 10 minutes: Clean + Front Squat + Split Jerk Set 1: 70% Set 2: 70-75% Set 3-5: 75%Metcon (5 Rounds for weight)Every 3 minutes for 15 minutes: 21/18 Cal Row 8 lateral burpees over the rower 5 Thrusters* *Build in weight with...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsConditioning3 sets of: 15 V-Ups 20 Empty Barbell Good Mornings...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardHang SnatchEvery 2 minutes for 8 minutes: Building to a heavy 3 rep max of Hang SnatchesMetcon (Time)For time: 800m Run 50/35 Cal Assault Bike 30 Power Snatches 60/40kg 15 Squat Snatches 70/40kg...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 sets of the following for quality; 10 Ring Push-Ups 15 Arch UpsMetcon (No Measure)Complete 3 rounds for quality; 5-3 'Quality' Strict Dips 2-4 each side L-Sit with 1 leg extended, hold for 2secMetcon (No Measure)Complete 2 Rounds for quality; 5...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Calories)In Teams of 3, complete Max calories on the Assault bike Ski and Row for 30 minutes: 0-10:00 Bike 10:00-20:00 Row 20:00-30:00 Ski One person runs the 400m track while one person bike/rows/skis and the other rests. Once that person on the run...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardSnatch1 Snatch Pull + Snatch + Overhead Squat: Set 1: @ 70% Set 2: @ 75% Set 3-6: @75%* *If these look good go up to 80, 82.5%SnatchSnatch Deadlift off risers Set 1: 3 reps @ 100% Set 2 & 3: 3 reps @...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)V2 Online Qualifier Workout 210 min AMRAP: 2km Row Max burpees in the time remaining Rest 10 minutes...

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.....