09/07/2016

Dark Sky CrossFit – CrossFit Competitor

High hang Snatch + 2 OH Squats

Every 1:30 for 9 minutes (6sets)

Pick a weight to hit all sets at. Focusing on good form and techniques

Followed by……

Snatch Pull

EMOM for 6 minutes @ 110% of 1RM snatch

Then start building up to the weight for the metcon ( aim for 70% of your 1RM deadlift )

Metcon (Time)

3 rounds for time
200m run

20 GHDs

7 Deadlifts (275/225)

By kevinbest73

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