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crossfit 5000 

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TUESDAY
Posted on: Aug 14 2018 | Comments (0)

CrossFit 5000 – CrossFit

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Hang Power Clean + Front Squat

Complete 5 sets of 3 reps at 65% of Front Squat 1RM.

Metcon (Time)

2 Rounds:

50/35 Calorie Ski

50 Sit Ups

40 Kettlebell Swings 24/16kg

MONDAY
Posted on: Aug 13 2018 | Comments (0)

CrossFit 5000 – CrossFit

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Snatch

Every minute on the minute for 7 minutes (7 sets, derhhh) complete 1 Hi-Hang Snatch + 1 Snatch.

THIS IS NOT FOR WEIGHT!!!

*Focus on speed underneath the bar and receiving it in the squat position. Stay at the same weight for all sets if need.

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
If the rep scheme for m/u are too high feel free to change it.

SATURDAY
Posted on: Aug 11 2018 | Comments (0)

CrossFit 5000 – CrossFit

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Metcon (3 Rounds for reps)

In teams of 2, (Round for Round)

8 min Amrap of:

12 Dumbbell snatches

12 kettlebell swings

Rest 4 minutes

8 min Amrap of

9 Box Jumps

18 lunges

Rest 4 minutes

8 minutes AMRAP of:

9 Dumbbell Thrusters

18 Ab-mat sit ups

SKILLS
Posted on: Aug 11 2018 | Comments (0)


CrossFit 5000 – CrossFit Skills

Positions are Key!!!

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Metcon (No Measure)

In 15 minutes complete the following for three sets resting between each movement.

7-10 Push-Ups (5sec negative and 5 sec hold at the top).

15-30 sec Superman Hold with B/S

15 Banded Pull Aparts

Metcon (No Measure)

15 minutes to Complete;

10-12 sec DB Bench Press (3 sec negative)

30-45sec Plank

15-30sec Parallel Bar Hold

BARBELL
Posted on: Aug 10 2018 | Comments (0)


CrossFit 5000 – Barbell Class

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Back Squat

Spend 20mins to find a new 1RM.

Snatch

Find a new 1RM Snatch

Clean and Jerk

Find a heavy 1RM Clean & Jerk

Address

4/12 McGowan St
Pooraka 5095
South Australia

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