10-1-18

Red Dirt CrossFit – CrossFit

Overhead Squat

Snatch Balance

Snatch

Metcon (AMRAP – Reps)

8 Rounds:

20 Seconds Overhead Squats (45/35)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

*Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds. *

Metcon (Weight)

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (76-79-82%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (86-88-90%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Snatch (84-86-88%)

Metcon (Weight)

Snatch Pull + 3 High Hang Snatch Pull

5 Sets (60-62-64-66-68%)

Back Squat

73-77-81%

Metcon (2 Rounds for reps)

AMRAP 6:

1 Strict Toes to Bar

1 Strict Handstand Push-ups

2 Strict Toes to Bar

2 Strict Handstand Push-ups

3 Strict Toes to Bar

3 Strict Handstand Push-ups



Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:

1 Toes to Bar

1 Handstand Push-ups

2 Toes to Bar

2 Handstand Push-ups

3 Toes to Bar

3 Handstand Push-ups



Continue to Climb by 1 Rep Each