Dirty 30

V3 CrossFit – CrossFit

View Public Whiteboard

A: Squat Clean 10:00 EMOM (10:00 EMOM)

On the 0.00 – 3 Reps @ 65% of 1RM

On the 1:00 – 2 Reps @ 70% of 1RM

On the 2.00 – 1 Rep @ 75% of 1RM

On the 3.00 – Rest

On the 4.00 – 3 Reps @ 70% of 1RM

On the 5.00 – 2 Reps @ 75% of 1RM

On the 6:00 – 1 Rep @ 80% of 1RM

On the 7:00 – Rest

On the 8:00 – 1 Rep @ 85% of 1RM

On the 9:00 – 1 Rep @ 87% of 1RM

On the 10:00 – 1 Rep @ 89% of 1RM
Perform a Push Jerk for each Minute that has 2 or 3 reps.

Split Jerk for all Single Reps

Record your 89%

B: Metcon (Time)

Performance

“DIRTY 30”

For Time:

30 Box Jumps (24″/20″)

30 CTB Pull-Ups

30 KBS (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14) – Both to a 10′ Target

30 Barbell Facing Burpees

30 Double-Unders

C: Metcon (Time)

Fitness

“DIRTY 30”

For Time:

30 Box Jumps (24″/20″)

30 Pull-Ups

30 KBS (44/26)

30 Front Squats (95/65)

30 Toes to Bar

30 Push Press (95/65)

30 Deadlifts (95/65)

30 Wallballs (20/14)

30 Barbell Facing Burpees

30 Double-Unders

Mobility

Foam Rolling: Thoracic (Upper Back) – 2:00

Banded Shoulder Distraction – 1:00 Each Side

Couch Stretch – 2:00 Each Leg

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s