CrossFit
“Filthy Fifty”
For time:
50 Box Jumps 24/20
50 Jumping pull-ups
50 Kettlebell swings 53/35
50 Steps Walking Lunge
50 Knees to elbows
50 Push Press 45/35
50 Back extensions
50 Wall Ball Shots 20/14
50 Burpees
50 Double unders
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Competitor 1
For load:
Every 1:00 for 10:00
3 Hang Power Cleans (AK)
(make consistent increases)
Bench Press
65% 1×5
70% 1×5
75% 1×5
80% 1×5
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
AMRAP 9:00
1 Legless Rope Climb
3 DBall Over the Shoulder 150/100
3 Rope Climbs
30 Double unders
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Competitor 2
For load:
Every 1:00 for 10:00
3 Hang Power Cleans (AK)
(make consistent increases)
Bench Press
60% 1×5
70% 1×3
80% 2×1
90% 1×1
PR
For time:
6-5-4-3-2
Ring Muscle-ups
Strict Handstand Push-ups
(alternate sets with a partner. unbroken)
For total reps:
Every :30 until failure
1 Legless Rope Climb
Independent Session
30-50min Sustained Work at 70% MHR
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Weightlifting
Power Snatch
75% 4×2
Power Clean + Push Press
75% 4(2+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“Buy the ticket, take the ride.”
~Hunter S. Thompson
~Hunter S. Thompson
