Dark Sky CrossFit – CrossFit
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.
Every 2 Minutes for 12 Minutes (6 Sets)
1 Split Jerk @
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.
Scale to 5lb increase if the weight will get too heavy too fast.