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crossfit 5000 

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SATURDAY
Posted on: Oct 20 2018 | Comments (0)


CrossFit 5000 – CrossFit

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Metcon (Time)

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400m before he or she may receive the weight back from his or her partner.

FRIDAY
Posted on: Oct 19 2018 | Comments (0)


CrossFit 5000 – CrossFit

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Clean and Jerk

Every 2 minutes for 12 minutes:

1 Hang (above knee) Clean + 1 Hang Clean and Jerk @ 80%

No misses.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes:

6 Burpee Box Jump overs

6 Dumbbell Box step overs

6 Dumbbell Shoulder to Overhead

BARBELL
Posted on: Oct 19 2018 | Comments (0)


CrossFit 5000 – Barbell Class

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Hang Snatch

Complete the following sets of Hang Power Snatch + Hang Snatch,

3 @ 55%

3 @ 60%

3 @ 65%

Split Jerk

Complete 3 sets of 3 Split Jerks.

Front Squat

Complete 4 sets of 2 Front Squats at 84%.

THURSDAY
Posted on: Oct 18 2018 | Comments (0)

CrossFit 5000 – CrossFit

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750m Row (Time)

5 x750m Row

2 min rest

*record your fastest time

WEDNESDAY
Posted on: Oct 17 2018 | Comments (0)


CrossFit 5000 – CrossFit

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Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run

20 Walking Lunges with Farmer’s Carry

10 Strict Pull-Ups

400 Meter Run

Address

4/12 McGowan St
Pooraka 5095
South Australia

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