08/23/2016

Dark Sky CrossFit – CrossFit

Snatch

Every 2 minutes, for 16 minutes (8 sets):

Snatch

*Sets 1-2 = 3 reps @ 50-60%

*Sets 3-4 = 2 reps @ 60-70%

*Sets 5-6 = 1 rep @ 70-80%

*Set 7 = 1 rep @ 80-90%

*Set 8 = 1 rep @ 90-95%

Clean

Every 2 minutes, for 16 minutes (8 sets):

Clean

*Sets 1-2 = 3 reps @ 50-60%

*Sets 3-4 = 2 reps @ 60-70%

*Sets 5-6 = 1 rep @ 70-80%

*Set 7 = 1 rep @ 80-90%

*Set 8 = 1 rep @ 90-95%

Metcon (AMRAP – Reps)

6 Minute AMRAP

Ascending Ladder (3/3,6/6,9/9,etc..) of

Front Squats (135/95lbs)

C2B Pull ups

Scaled 95/65lbs Front Squat

Jumping C2B Pull ups

By kevinbest73

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