(405) 385-9150

9-7-18

Red Dirt CrossFit – CrossFit

Go Fish (Fitness) (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (95/65)

15 Burpees

9 Push Jerks (95/65)

Go Fish (Open/Performance) (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

Metcon (Weight)

On the 2:00 x 7:

Hang Power Clean

Hang Squat Clean

Push Jerk

Split Jerk

Metcon (Weight)

On the Minute x 8

2 Repetitions (Week 3/3. Aim to beat last week)

9-6-18

Red Dirt CrossFit – CrossFit

Fight Back (5 Rounds for reps)

5 Rounds:

1 Minute Kettlebell Swings (53/35)

1 Minute Reverse Lunges

1 Minute Calorie Bike

1 Minute Rest

9-5-18

Red Dirt CrossFit – CrossFit

Thruster

Flash Flood (Fitness) (Time)

2 Rounds:

400 Meter Run

21 Thrusters (65/45)

Flash Flood (Open/Performance) (Time)

2 Rounds:

400 Meter Run

21 Thrusters (95/65)

Metcon (No Measure)

5 Supersets:

15 GHD Sit-ups + 40% Max Ring Muscle-ups

Rest 1 Minute Between Sets.

9-4-18

Red Dirt CrossFit – CrossFit

Criss Cross (Fitness) (AMRAP – Rounds and Reps)

AMRAP 15:

60 Single Unders

15 Power Cleans (95/65)

60 Single Unders

15 Toes to Bar

Criss Cross (Open/Performance) (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Metcon (Time)

20 Repetitions

Rest 1 Minute

17 Repetitions

Rest 1 Minute

14 Repetitions

Rest 1 Minute

11 Repetitions

Metcon (No Measure)

3 Rounds:

3 Minutes Easy

2 Minutes Moderate

1 Minute Fast

Rest 1 Minute Between Rounds

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%