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