Month: December 2018

Red Dirt CrossFit – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Back Squat

5 Sets of 2 Repetitions

8-Second Pause in the Bottom

Set #1 – 50% of 1RM Back Squat

Set #2 – 53%

Set #3 – 56%

Set #4 – 59%

Set #5 – 62%

Frantastic (Time)

21 Thrusters + 9 Ring Muscle-Ups

15 Thrusters + 15 CTB Pull-Ups

9 Thrusters + 21 Pull-Ups

Red Dirt CrossFit – CrossFit

Savage Grace (Time)

In Teams of 3 (30 Minute Cap)

3 Rounds:

75/50 Calorie Assault Bike

50 Toes to Bar

In Time Remaining:

30 Clean and Jerks (95/65)

30 Clean and Jerks (115/80)

30 Clean and Jerks (135/95)

30 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

30 Cleans and Jerks (205/145)

Rope Dash (Time)

5 Rope Climbs, 15/12 Calorie Assault Bike

4 Rope Climbs, 15/12 Calorie Assault Bike

3 Rope Climbs, 15/12 Calorie Assault Bike

2 Rope Climbs, 15/12 Calorie Assault Bike

1 Rope Climb, 15/12 Calorie Assault Bike

Savage Grace (Individual) (Time)

3 Rounds:

21 Kipping Handstand Pushups

7 Bar Muscle-Ups

Directly into…

12 Clean and Jerks (155/105)

9 Clean and Jerks (185/125)

7 Clean and Jerks (205/145)

5 Clean and Jerks (225/155)

Red Dirt CrossFit – CrossFit

Power Snatch + Overhead Squat + Squat Snatch

Over and Out (Open) (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Over and Out (Performance) (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Power Snatches (95/65)

ov: Over and Out (Fitness) (Time)

For Time:

20 Power Snatches (75/55)

20 Burpees

20 Overhead Squats (75/55)

20 Burpees

20 Power Snatches (75/55)

Over and Out (Comp) (Time)

For Time:

20 Power Snatches (115/80)

20 Barbell-Facing Burpees

20 Overhead Squats (115/80)

20 Barbell-Facing Burpees

20 Squat Snatches (115/80)

Metcon (4 Rounds for weight)

Minutes 0:00 – 5:00 – Heavy Single Overhead Squat

Minutes 5:00 – 10:00 – Heavy Single Snatch Balance

Minutes 10:00 – 15:00 – Moderate Power Snatch + Hang Squat Snatch + Squat Snatch

Minutes 15:00 – 20:00 – Moderate Squat Snatch Double

Metcon (Time)

Males:

21-18-15-12-9: Calorie Row

Rest :30 Seconds Between Intervals

Females:

18-15-12-9-6: Calorie Row

Rest :30 Seconds Between Intervals

Red Dirt CrossFit – CrossFit

Bells & Whistles 2018 (AMRAP – Rounds and Reps)

AMRAP 15:

400/350 Meter Row

20 Kettlebell Swings (53/35)

100′ Bear Crawl

Red Dirt CrossFit – CrossFit

Squat Clean Complex

High-hang squat clean + hang squat clean + squat clean

Clean Sheet (3 Rounds for reps)

AMRAP 3:

12/9 Calorie Schwinn Bike or 9/6 Calorie Row

9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Schwinn Bike or 9/6 Calorie Row

7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Schwinn Bike or 9/6 Calorie Row

5 Squat Cleans (135/95)

Red Dirt CrossFit – CrossFit

12 Days of CrossFit 2018 (Time)

For Time:

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Bike

Red Dirt CrossFit – CrossFit

Powerpuff (Time)

For Time:

30 Toes to Bar

400 Meter Run

15 Power Cleans (175/115)

800 Meter Run

15 Power Cleans (175/115)

400 Meter Run

30 Toes to Bar

Back Squat

Metcon (Time)

For Time:

10 Rope Climbs

Red Dirt CrossFit – CrossFit

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Metcon (Weight)

Jerk Primer

4 Sets of 3: Jerk Balance

4 Sets of 3: Tall Jerk

Followed by…

On the Minute x 10:

1 Push Jerk

1 Split Jerk

Metcon (No Measure)

3 “Giant Sets”:

8 Bench Press Repetitions

Max Strict Chest to Bar Pull-Ups

20 Weighted Sit-Ups

Rest 3:00 between rounds.

Red Dirt CrossFit – CrossFit

Spin Cycle (AMRAP – Rounds and Reps)

AMRAP 18:

3 Rope Climbs

20/14 Calorie Assault Bike

60 Double Unders

Red Dirt CrossFit – CrossFit

Overhead Squat (5-5-5-5-5)

Build to a heavy 5

Dead Arm (AMRAP – Reps)

AMRAP 12:

5 Strict Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

Metcon (2 Rounds for weight)

Technique Primer

3 Sets:

3 Snatch Balances

1 High Hang Squat Snatch

Followed by: OT2:00 x 5 Sets:

1 High Hang Squat Snatch (pockets) + 1 OHS

1 Hang Squat Snatch (knees) + 1 OHS

1 Squat Snatch (floor) + 1 OHS

Metcon (Distance)

In 7:00 or less:

Build to a 3RM Deficit Strict Handstand Pushup