9-3-18

Red Dirt CrossFit – CrossFit

Lace Up (Fitness) (AMRAP – Rounds and Reps)

AMRAP 13:

60 Dumbbell Snatches (35/25)

50 Wallballs (14/10)

40/30 Calorie Row

30 Burpee Box Jumps (24/20)

Lace Up (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 13:

60 Dumbbell Snatches (50/35)

50 Wallballs (20/14)

40/30 Calorie Row

30 Burpee Box Jumps (24/20)

Metcon (Weight)

3 Position Snatch + Snatch Balance
5 Sets @ 67% (+2% from last)

Power snatch + Squat snatch (Weight)

Heave single complex – perfect form
5 Sets @ 67% (+2% from last)

Metcon (Weight)

5 Sets of 2 @ 100% (+3% from last)

Pause 2 Seconds at Knee Level

Metcon (Weight)

All Sets completed “On the 3:00” (+2% from last)

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

6 Reps @ 78%

4 Reps @ 83%

2 Reps @ 88%

6 Reps @ 80%

4 Reps @ 85%

2 Reps @ 90%