“Personal Records & 1 Rep Max Charts”
Store your 1 Rep Max’s and Personal Records! Then email back to us at info@maxfitusa.com & info@crossfitbalboa.com.

21-15-9 reps AQAP:
Press (M=40k/W=25k)
Push-up
Ring Dip

WO #1
Warm-up 5-10min
Bar Work 20-30min
Snatch DeadLift + High Hang Muscle Snatch + Over Head Squat + Sots Press 3x10ea/BB
High Snatch Pull + Hang Power Snatch + Pressing Snatch Balance + Rack Snatch Drop 5ea/BB 5ea/30% 5ea/40%
3 Position Snatch (Shin, Knee, & High Hang) 2x3ea/50% 3x3ea/55%
Gymnastics Work 20-30min
Handstand Balance (look at toe to hand) 3×15
Handstand Lean & Pull Away 3×8
Frog Handstand (headstand/knees to elbows) + Hip Up/Downs 3×10
3 Rounds of
10 Handstand Push Up
10 Ring Pull Up
10 Ring Push Up (Feet Up)
5 Ring Bubaca
5 Ring Skin The Cat

WO #2
20min Cardio (run, bike, row, swim) at 70% Target Heart Rate (THR)

Karvonen Heart Rate Calculator

Snatch 2/50% 2/60% 2/70% 1/75% 1/80% 4×1/85%
Clean & Jerk 2/50% 2/60% 2/70% 1/75% 1/80% 4×1/85%
Front Squat 1/ 1/ 1/  2×2/85%
*Use 85% of heaviest single of the day.