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crossfit 5000 

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THURSDAY
Posted on: May 24 2018 | Comments (0)


CrossFit 5000 – CrossFit

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2k Row (Time)

Max Effort 2k Row
Yes it does say ‘Max effort’

But today we aim to build power. Keeping the stroke rate under 26 s/m

Metcon (Distance)

In teams of 2:

Perform the following each in 12 mins-

100m, 200m, 300m, 400m…so on

WEDNESDAY
Posted on: May 23 2018 | Comments (0)


CrossFit 5000 – CrossFit

SNACTH & CLEAN Extension, BE PATIENT!!

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Snatch

In 15minutes find today’s heavy single Snatch.

Clean and Jerk

In 15 minutes find today’s heavy single Clean & Jerk(Split).

TUESDAY
Posted on: May 22 2018 | Comments (0)


CrossFit 5000 – CrossFit

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Farmer’s Carry

Every 2 minutes for 10 minutes (5 sets) complete 50m Farmers Carry building in weight.

Metcon (Time)

4 Rounds for Time:

60 second Handstand Hold

60 second Static Hang

15 DB Strict Shoulder Press

10 Strict Handstand Push-Up

Each 15 seconds within the Hang or Hold is worth 1 rep making the entire 60 seconds 4 reps.

* time cap 16 minutes

MONDAY
Posted on: May 21 2018 | Comments (0)


CrossFit 5000 – CrossFit

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Front Squat

In 10minutes complete 5 sets of 1 Paused Front Squat + 1 Front Squat at 70% of 1RM Front Squat.

Metcon (AMRAP – Rounds and Reps)

In 8 minutes comomete as many rounds and reps as possible of

100m Run

8 Lateral Bar Burpees

8 Chest to Bar Pull-Ups

*Run worth 2 reps

SATURDAY
Posted on: May 19 2018 | Comments (0)


CrossFit 5000 – CrossFit

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Fight 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
Tackle this classic solo or in a team of 2.

Teams of 2 version is 30 seconds each of each movement per minute, aimed at being more of a sprint.

Address

4/12 McGowan St
Pooraka 5095
South Australia

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