Mt Olympus CrossFit, Salt Lake City, Utah
CrossFit in Salt Lake City and Millcreek for busy people
Weighted Ring Dips 5-5-5-5-5
If you can’t do ring dips yet, do the eccentric phase–jump up into a locked out position and lower yourself as slowly as possible
Complete as many rounds as possible in 9 mins of:
5 Snatch Grip Squat Press, 45/35 lbs
5 Kettlebell Sumo Deadlift High-pulls, 70/53#
10 Weighted Overhead Step-ups, 45/25# plate, 16/12 in Box
Snatch Grip Squat Press 3-3-3-3-3
6 Clapping Push-ups
12 Medicine Ball Cleans 20/14#
18 Hollow Rocks
24 Double Unders
Shoulder Press 5-5-5-5-5
7 Knees-to-elbows
25 Russian Twists
10m Plate Push (45#)
Back Squat 2-2-2-2-2
7 min AMRAP
Ladder
1 Burpee
1 Overhead Lunge (45/25# Plate)
Add 1 rep each round, continue for 7 minutes
Record completed rounds plus additional reps
Every gym should have contracts like this!
Back Squat 5-5-5
5 min AMRAP
10 Toes-to-bar
20 Double Unders
Deadlift 5×5
Max Set Strict Chin-ups
2 x 4 min AMRAPs
10 Box Jumps (20/24″)
4 Pull-ups
Rest 4 minutes between rounds
Overhead Squat 5 x 5
Rack Jerk 5 x 1
10 min AMRAP
10 m Overhead Walking Lunges (10/15#)
10 Medball Sit-ups
2 Chest-to-bar Pull-ups
Sumo Deadlift Hi Pull 3×5
Partner Resisted Pull-ups 4×2
10 min AMRAP
8 Box Jumps (20/24″)
5 HSPU
3 Snatch Balance (125/155#)
Back Squat 3×5
Shoulder Press 3×3
9min AMRAP
25 Air Squats
7 Ring Rows (False Grip)
Ankles holding you back? Set your squat free!
What does Power Cleaning mean to you?
Deadlift 5 x 3
3x Max Rep Chin-ups
10 min AMRAP
3 Power Cleans on the minute for 10 minutes
Use 70-80% of 1 rep max Power clean
Set a time for 10 minutes. Every minute, on the minute, do:
5 Push-ups
5 Sit-ups
5 Air Squats
Can you go past 10 minutes?
Fix those elbows!
