Saturday Filthy or Dirty

By | Apr 28, 2012

Snatch Day featured some great highlights from the week that was.

 

 

 

 

 

 

 

 

Saturday 9am Crossfit

  • 50 box jumps 24”/18”
  • 50 jumping pull ups
  • 50 kb swings 53/35
  • 50 steps walking lunge
  • 50 knees to elbow
  • 50 push press 45/33 (don’t drop bare barbells)
  • 50 back extensions
  • 50 wall ball shots 20/14
  • 50 burpees
  • 50 DU

Dirty 30 is the scaled little sister to the big bad “50”

Crossfit Intro Free wod at 10am

Beginner 3 RFT

  • 3 cycles of 3 pull ups / 6 push ups / 9 squats then 100 m run =1 rd

Intermediate 4 RFT

  • 4 cycles of 4 pull ups / 8 push ups / 12 squats then 100 m run = 1 rd

Experienced 5 RFT

  • 5 cycles of 5 pull ups / 10 push ups / 15 squats then 100 m run = 1 rd

Note: each cycle of pull ups/push ups/squats are performed 3,4 and 5 times before run begins and full round concludes.

Category: WOD