12-13-18
Red Dirt CrossFit – CrossFit
Round Trip (Time)
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
Climb in weight on the hang squat clean. Score is slowest round.
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
Climb in weight on the hang squat clean. Score is slowest round.
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
Round 1 – 185/125
Round 2 – 155/105
Round 3 – 135/95
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Chest to Bar Pull-ups
20 Wreck Bag Over The Shoulder (70/50)
21-15-9
Kettlebell swings (70/53)
Burpees
Moderate 2
Moderate 2
Moderately Heavy
Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.
Rounds 1+2+3 – Strict Handstand Pushups
Rounds 4+5 – Kipping Handstand Pushups
30 Power Snatches (75/55)
600 Meter Run
60 Thrusters (75/55)
600 Meter Run
30 Power Snatches (75/55)
On the 2:00 x 5 Sets:
1 Squat Clean
1 Hang Squat Clean (knee-level)
1 High Hang Squat Clean (high thigh)
Split Jerk
Set #1 – 65%
Set #2 – 70%
Sets #3+4+5 – 70-80%, based on feel.
TECHNIQUE
Start with 60% of 1RM of Front Squat
For Time:
30 Power Snatches
800m Run
60 Thrusters
800m Run
30 Power Snatches
Rx – 75/55
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats
*Both* lifts are performed with the same load:
85% of our estimated 1RM Front Squat
Practice Window: 15:00
8 Strict Toes to Bar
25′ Handstand Walk Obstacle Course
FOR QUALITY
3 Rounds:
10 Bar Muscle-Ups
20 Kipping HSPU
30 GHD Sit-Ups
40 Wallballs (20/14)
Not for Score:
50:00 Effort
Minutes 1-7 – Light Pace
Minutes 8-10 – Moderate Pace
6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttles
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike
Score is Slowest Round
For Time:
50 GHD Sit-Ups
75′ Handstand Walk
100′ Dumbbell Front Rack Lunge (50’s/35’s)
3 Giant Sets:
10 Barbell Good Mornings
20 Box Step-Ups
30 Glute Bridges
Rest 2:00 between sets.
Build to a heavy
5-4-3-2-1
Start ~70%
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)
…
Climb by 3 Reps Until the Finish
Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.
Rounds 1+2+3 – Strict Handstand Pushups
Rounds 4+5 – Kipping Handstand Pushups
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)
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.
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%
AMRAP 2: Ring Muscle-Ups
Rest 1 Minute
AMRAP 2: Ring Muscle-Ups
or
5 CTB Pull-Ups
3 Ring Dips (banding as required)
