THURSDAY
CrossFit 5000 - CrossFitMamba (AMRAP - Rounds and Reps)"Mamba"Complete as many rounds and reps as possible in 18mins of: 5 Ring Muscle Ups (or 10 Ring Rows + 5 Ring Dips) 8 Power Cleans (70/50kg) 24 Box Jump Mamba is after the NBA Legend Kobe Bryant who retired 1...
WEDNESDAY
CrossFit 5000 - CrossFitSkillTake 10mins to practice Footwork & Jerk Technique DrillsSplit Jerk (10mins)Every 2mins for 10mins (5sets) Jerk x 1 rep Build to today's heavy single.Metcon (Time)Push It Real Good!3 Rounds For Time of: 15 Push Press (60/40kg) 15 Strict Pull-Ups 30 Double Unders...
TUESDAY
CrossFit 5000 - CrossFitConditioningEvery 2mins for 10mins (5 sets) 20 Walking LungesBench Press (15mins)Every 3mins for 15mins (5sets) Bench Press 4-6repsConditioning3 sets of: Single Arm DB Row 8 reps each arm Rest 30sec Hollow Holds/Rocks 60 seconds Rest 30sec...
MONDAY
CrossFit 5000 - CrossFitHigh Hang Snatch + Hang Snatch (20mins)Every 2mins, for 20mins (10sets) perform 1 High Hang Snatch + Hang Snatch. Build weight up over the 10sets.Metcon (Time)3 Rounds for time of: 5 Bar Muscle-Ups or (10 Strict C2B Pull-ups or 5 Strict Pull-Ups) 10 Deadlifts...
CROSSFIT SKILLS
CrossFit 5000 - CrossFit SkillsConditioningWe will be spending 10mins working on Double UndersConditioningBox Jump for height and then learning the reactive.Annie (Time)50-40-30-20-10 Double-unders Sit-upsScale Double Unders ONLY if needed. There is a 10min time cap....
SATURDAY
CrossFit 5000 - CrossFitMetcon (Time)RUN FOREST RUNEvery 8 mins for 40mins (5 sets) In teams of two perform the following: Run 800m 16 C2B or Strict Pull Ups 16 Strict HSPU or L-Seated Dumbbell press...
BARBELL CLASS
CrossFit 5000 - Barbell ClassSquat Snatch (20mins)Find a heavy single SnatchBack Squat (15mins)Find a 2RM Back Squat.Good Mornings (7mins)Complete 3 sets of 5 reps of Good Mornings or otherwise 3 sets of 10 Reverse Hypers....
FRIDAY FUN
CrossFit 5000 - CrossFitGood-Luck to the guys and girls competing tomorrow at the Masters League Comp. It kicks off at 9am till 2pm if you are free to go down and show your support. We are proud of each and every one of our members...
THURSDAY
CrossFit 5000 - CrossFitMetcon (4 Rounds for time)Row RunEvery 5mins for 20mins (4sets) Row 700/600m Run 400m Record your time for each round.Conditioning3 Sets for Max Hold or Max Reps: 30sec Pinch Plate Hold Rest 30sec 30sec V-Ups Rest 30sec...
WEDNESDAY
CrossFit 5000 - CrossFitBack Squat (20mins)Every 2mins for 10mins (5sets) Back Squat: Set 1: 6 reps @ 65% Set 2: 4 reps @75% Set 3: 2 reps @85% Set 4: 2 reps @ 90% Set 5: 1 rep @ 95% then Every 3mins for 6mins (2sets) Back Squat x1rep @ +101%Metcon (Time)WALL...