12/07/2016

Dark Sky CrossFit – CrossFit

Shoulder Fly’s

Laying flat on a bench, face down, holding two plates.

Bring your hands together, and then straight out to the sides going above parallel and squeezing your shoulders at the top.
Not for time.

4 Sets of 8-10 Reps.

Start with 5lbs and increase and you see fit.

Split Jerk

Every 2 Minutes for 12 Minutes (6 Sets)

1 Split Jerk @

80%

85%

90%

95%

95%+

95%+

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

1 Power Clean

1 Front Squat

1 Push Jerk

1 Back Squat

1 Over Head Squat

Starting at 65lbs/45lbs

Increase weight by 10lbs each set.

2nd set would be 75lbs/55lbs

5th set would be 115lbs/95lbs

10th set would be 165lbs/145lbs.

etc.

etc.

Scale to 5lb increase if the weight will get too heavy too fast.

By kevinbest73

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