8-31-18

Red Dirt CrossFit – CrossFit

3-Position Power Snatch

Pockets, above the knee, floor

Daily Dozen (Fitness) (AMRAP – Rounds and Reps)

AMRAP 12:

12 Burpees

9 Power Snatches (75/55)

12 Pull-ups

Daily Dozen (Performance) (AMRAP – Rounds and Reps)

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatches (115/80)

12 Pull-ups

Daily Dozen (Open) (AMRAP – Rounds and Reps)

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatches (115/80)

6 Bar Muscle-Ups

Metcon (3 Rounds for weight)

On the Minute x 3 – 3 Hang Power Snatches

On the Minute x 3 – 2 Hang Power Snatches

On the Minute x 3 – 1 Hang Power Snatch

Build throughout, finishing with a heavy single in the final minute of the EMOM.

Metcon (Time)

4 Rounds:

500 Meter Row at 2k Pace

21 GHD Sit-ups

Rest 1:30 Between Rounds