09/21/2015

Dark Sky CrossFit – CrossFit

Power Clean

Every minute, on the minute, for 18 minutes:

Power Clean

*Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean

*Sets 7-12 – 1 rep @ 75-80%

*Sets 13-18 – 1 rep @ 80+%

Work as heavy as possible in the final 6 sets

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

4 Muscle-Ups (Transitions)

8 Handstand Push-Ups (RX+ 45lb/25lb Deficit) (Seated Strict Press)

12 Alternating Reverse Step Lunges

115lb/75lb (RX+155lb/115lb)

By kevinbest73

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