Welcome To

crossfit 5000 

TUESDAY, August 8, 2017

TUESDAY
August 8, 2017


CrossFit 5000 – CrossFit

Deadlift

Warm up sets:

Every 90 secs

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 3 reps @ 60 %

Every 2 minutes for 6 minutes:

Set 1: 5 reps @75%

Set 2: 3 reps @ 85%

Set 3: 1 rep or more @ 95%

Conditioning

Every 2 minutes for 6 minutes:

Deficit Deadlifts 5 reps starting at 40% building in weight if form is good

Metcon (Time)

2mins ON 1 min OFF (11min CAP):

60 Double Unders

15 Clean and Jerk 60/40kg

50 Double Unders

12 Clean and Jerks

40 Double Unders

10 Clean and Jerk

*Pick up from where you stopped last round until you are done.

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