8-27-18

Red Dirt CrossFit – CrossFit

Powder Keg (CFNE) (3 Rounds for reps)

5 Minute Window

600m Run

1 Round “Cindy”

AMRAP Clean & Jerk (135/95#)(155/105)

Rest 5:00

5 Minute Window

400m Run

2 Rounds “Cindy”

AMRAP Clean & Jerk (155/105#)(185/135)

Rest 5:00

5 Minute Window

200m Run

3 Rounds “Cindy”

AMRAP Clean & Jerk (185/135#)(225/155)

Powder Keg (Fitness) (3 Rounds for reps)

AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks (105/75)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks (115/85)

Power snatch + Squat snatch (Weight)

Heave single complex – perfect form
1 Complex On the 1:30 x 7 Sets @ 80%

()

Metcon (Weight)

Back Squat

All Sets completed “On the 2:00”

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

6 Reps @ 78%

4 Reps @ 83%

2 Reps @ 88%

Metcon (Time)

5 Rounds For Time:

5 Ring Muscle-ups

15 Thrusters (75/55)