12-28-18

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