(405) 385-9150

5-5-18

Red Dirt CrossFit – CrossFit

Hurricane – Open (Time)

3 Rounds:

800m Run

21 Power Cleans (155/105)

Hurricane – Fitness (Time)

3 Rounds:

800m Run

21 Power Cleans (115/80)

Metcon (Weight)

4 “Giant Sets”:

10 Kneeling Single Arm Dumbbell Press (Each Side)

10 Romanian Deadlifts

15 Close Grip Push-ups

15 Weighted Pausing Hip Extensions (25/15)

Athlete’s choice on loading, but it must be moderate enough so that allows for unbroken repetitions each time. On the hip extensions, pause for a full two seconds at the top of each repetition. Rest 2:00 – 3:00 between sets.

5-4-18

Red Dirt CrossFit – CrossFit

Overhead Squat

TKO (Fitness) (Time)

For Time:

50/35 Calorie Bike

27 Pull-Ups

24 Power Snatches (75/55)

21 Overhead Squats (75/55)

TKO (Performance) (Time)

For Time:

50/35 Calorie Bike

27 Pull-Ups

24 Power Snatches (115/80)

21 Overhead Squats (115/80)

TKO (Open) (Time)

For Time:

50/35 Calorie Bike

27 Chest to Bar Pull-Ups

21 Power Snatches (115/80)

15 Overhead Squats (115/80)

9 Squat Snatches (115/80)

Snatch Balance

Metcon (6 Rounds for time)

Alternating On the Minute x 12

Odd Minutes – 18/15 Calorie Row

Even Minutes – Max Seconds in L-Sit

5-3-18

Red Dirt CrossFit – CrossFit

Half and Half (Time)

Teams of 2

8 Rounds For Time:

400 Meter Row

200 Meter Odd Object Run (50/35)

Partners complete full rounds before switching. Four rounds each partner.

5-2-18

Red Dirt CrossFit – CrossFit

Hang Squat Clean

Under the Lights (Fitness) (AMRAP – Reps)

AMRAP 8:

3 Hang Squat Cleans (75/55)

3 Toes to Bar

6 Hang Squat Cleans (75/55)

6 Toes to Bar

9 Hang Squat Cleans (75/55)

9 Toes to Bar

…etc

Under the Lights (Open/Performance) (AMRAP – Reps)

AMRAP 8:

3 Hang Squat Cleans (95/65)

3 Toes to Bar

6 Hang Squat Cleans (95/65)

6 Toes to Bar

9 Hang Squat Cleans (95/65)

9 Toes to Bar

…etc

Metcon (Time)

5 Rounds:

30/21 Calorie Row

Rest 1:00 between. Score is slowest round.