12-19-2018

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