11/01/2016

Dark Sky CrossFit – CrossFit

V-Ups

Not for time

40 V-Ups (Scaled 30 V-Ups)

Focus on straight legs and a tight core, touching the floor behind your head and then up to your toes.

Push Jerk

Take 15 Minutes to work up to a heavy Push Jerk from the floor.

Metcon (4 Rounds for reps)

Power or Squat Clean.

1 Minute AMRAP

Max clean and Jerks 95lbs/65lbs (RX+ 125lbs/85lbs)

2 Minute Rest

1 Minute AMRAP

Max Clean and Jerks 115lbs/85lbs (RX+ 145lbs/105lbs)

2 Minute Rest

1 Minute AMRAP

Max Clean and Jerks 135lbs/95lbs (RX+ 165lbs/125lbs)

2 Minute Rest

1 Minute AMRAP

Max Clean and Jerks 155lbs/105lbs (RX+ 185lbs/145lbs)

If the last 2 set’s weight seem intimidating, scale all the set’s down so the last set will be hard, but manageable.

By kevinbest73

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