CrossFit
For load:
Press 5-4-3-2-1
(rest as needed)
“Dirty Thirty”
For time:
30 Box Jumps 24/20
30 Pull-ups
30 Kettlebell Swing 53/35
30 Steps Walking Lunge
30 Knees to Elbows
30 Push Press
30 Supermans
30 Wall Ball Shots 20/14
30 Burpees
30 Double Unders
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CrossFit Competitor
5 rounds for load:
1 Power Snatch + 2 Hang Snatch
(rest as needed)
For total reps of Toes to Bar:
Every 1:00 for 10:00
Odd min: Toes to Bar
Even min: 3 Hang Squat Cleans 185/110
(pick reps prior to start. only score successful rounds)
6 rounds for total Calories:
:30 Airdyne
1:00 Rest
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Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 2×2
90% 2×1
Clean
75% 2×3
80% 2×2
85% 2×1
Back Squat
75% 2×3
80% 2×3
85% 2×2
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”
~Derek Jeter
