12-3-18

Red Dirt CrossFit – CrossFit

Jump Start (Time)

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)

Metcon (Weight)

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

*Both* lifts are performed with the same load:

70% of our estimated 1RM Front squat.

Metcon (Weight)

On the 2:00 x 5 Sets:

1 Power Snatch

1 Hang Squat Snatch (knee-level)

1 Squat Snatch

Our aim is to hold onto the bar for all (3) repetitions, and our focus is technique and positions (versus maximal loading).

Set #1 – 70% of 1RM Snatch

Set #2 – 75%

Sets #3+4+5 – 75-80%

Metcon (2 Rounds for reps)

AMRAP 2: Ring Muscle-Ups

Rest 1 Minute

AMRAP 2: Ring Muscle-Ups

or

5 CTB Pull-Ups

3 Ring Dips (banding as required)