05/12/2015

Dark Sky CrossFit – CrossFit

Snatch

Every two minutes, for 16 minutes (8 sets):

Snatch x 1.1 ( 2 Snatches in total)

(rest 10 seconds between singles)

Sets 1-2 – 55-65%

Sets 3-4 – 65-75%

Sets 5-6 – 75-85%

Sets 7-8 – 85-95%

Metcon (3 Rounds for reps)

3 Minute AMRAP

5 Snatch (95lbs/65lbs) (RX+ 135lbs/95lbs)

10 Pullups (RX+ 5 Bar Muscle Ups)

Rest 2 Minutes

3 Minute AMRAP

10 Wallballs (20lbs/14lbs) (RX+ 30lbs/20lbs)

20 Double Unders (5 Burpees Scaled) (RX+ 30 Double Unders)

Rest 2 Minutes

3 Minute AMRAP

5 Deadlifts (155lbs/105lbs) (RX+ 225lbs/155lbs)

50m Sprint

By kevinbest73

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