02/22/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Close Grip Overhead Squat


Four sets of:

Close Grip Overhead Squat x 4 reps

Rest as needed

Jerk with Pause

Every 2 minutes, for 8 minutes (4 sets):

Pause Jerk x 1 reps

(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by…

Split Jerk

Every two minutes, for 12 minutes (6 sets):

Split Jerk x 1 rep

Build to today’s heavy.

Metcon (Time)

Three rounds for time of:

Row 400 meters

30 Wall Ball Shots (30/20 lbs)

20 Burpees to Target 6″ Above Reach

By kevinbest73

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