Author: The Black Book

Weighted Dip
5-5-5 AHAP

For time:
100 Double-under
30 Front squat 50/35
75 Double-under
20 Front squat 50/35
50 Double-under
10 Front squat 50/35
25 Double-under

Front Squat
Find 1 rep max

For time:
5 Clean & Jerk 82,5/55
10 C2B Pull-up
4 Clean & Jerk 82,5/55
8 C2B Pull-up
3 Clean & Jerk 82,5/55
6 C2B Pull-up
2 Clean & Jerk 82,5/55
4 C2B Pull-up
1 Clean & Jerk 82,5/55
2 C2B Pull-up

Compare your score

OPEN GYM

“CrossFit Total II”

Clean
Bench Press
Overhead Squat

Back Squat
3-3-3-3
75-80-85-90

5 Rounds:

21 Squat
15 Power Clean 60/42,5
9 Burpee

Compare your score

Muscle-up technique

5 Rounds:
30 Wallball 20/14
30 Box jump 60/50

15 min Cap

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Open 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Movement standards

Strategy and tips

More

And more

Push Press
5-3-3-3-2
70-75-80-85-90

For time:
30-20-10
KB Swings 32/24
Wallball shots 20/14

Time cap: 7 min

Weighted Dip
3-3-2-2-1
75-80-85-90-95

6 min AMRAP
4 C2B Pull-up
2 Squat clean thruster 45/32,5
6 C2B Pull-up
4 Squat clean thruster 45/32,5
8 C2B Pull-up
6 Squat clean thruster 45/32,5
… (continue adding 2 reps on both)