09/13/2016

Dark Sky CrossFit – CrossFit

3 Position Snatch

High Hang + Hang + Full
Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch @ 60%

(high hang, Hang, floor)

Hang Snatch + 2 Snatches

0
Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + 2 Snatches @ 70%

Snatch Pull + Snatch

Every 2 minutes, for 6 minutes (3 sets):

Snatch Pull + Snatch @ 75%, 80%, 85%

Metcon (3 Rounds for reps)

Against a 4-minute running clock, complete the following for max reps:

100 Double-Unders

30 Wall Ball Shots 20/14lb

RX+(30/20 lbs)

Pull Ups x Max Reps in remaining time. RX+(Muscle Ups)

Rest 3 minutes, then repeat for a total of 3 sets.

By kevinbest73

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