Dark Sky CrossFit – CrossFit

3 Snatch lift offs + Snatch

(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)
Every 2 minutes, for 16 minutes (8 sets):

3 Snatch Lift Offs + Snatch

Build in loads over the course of the 8 sets from approximately 60 to 90% of your 1-RM Snatch

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets), for times:

95/65lbs Hang Power Snatch x 10 reps


24″/20″ Box Jump Overs x 20 reps

Row 400 Meters

By kevinbest73

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