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SATURDAY
Posted on: Dec 15 2018 | Comments (0)


CrossFit 5000 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

In Teams of 2, go round for round with a partner for 24 minutes:

5 Burpees

10 Kettlebell Swings @32/24kg

20/12 Cal Assault Bike

SKILLS
Posted on: Dec 15 2018 | Comments (0)


CrossFit 5000 – CrossFit Skills

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Metcon (No Measure)

Complete 3 rounds for quality;

3-5 Pull-Ups (3sec up, 3. sec hold chin over the bar, 3 sec negative)

5-7 Inchworm (5 sec hold in hollow position)

20sec Overhead Bench Stretch + 5 single arm raises

Metcon (No Measure)

Complete 3 rounds for quality and not for time;

5 Ring Rows Feet Elevated (3 sec negative)

15-30 sec Tuck Hold

15-30 sec Side Plank on Elbow

FRIDAY
Posted on: Dec 14 2018 | Comments (0)


CrossFit 5000 – CrossFit

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Floor Press

Every 3 minutes for 15 minutes:

6-8 Barbell Floor Presses with a pause on the ground

Then straight into 8-15 reps of Barbell Glute bridge ups

* build in weight if needed

Metcon (Time)

For Time:

30 Deadball throws over the shoulder 65/45kg

*every 2 minutes 15 Sit ups + 15 Air Squats

BARBELL
Posted on: Dec 14 2018 | Comments (0)


CrossFit 5000 – Barbell Class

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Power Snatch

Complete 5 sets of 3 Power Snatch all at 70%.

Snatch Push Press + OHS

Complete 5 Snatch Push Press + 1 Overhead Squat at 70% for 5 sets. Focus on keeping heels down on the SPP and pausing in the OHS for 1 second.

Front Squat

Take 8 minutes to build up to working weight.

Then every 90 seconds for 12 minutes (8 sets) complete 3 Front Squat at 75%.

THURSDAY
Posted on: Dec 13 2018 | Comments (0)


CrossFit 5000 – CrossFit

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4/12 McGowan St
Pooraka 5095
South Australia

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