02/28/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Muscle up Density Test

“ Muscle-Up Density Test”

For max reps:

90 seconds of Muscle-Ups

Rest 60 seconds

60 seconds of Muscle-Ups

Rest 60 seconds

30 seconds of Muscle-Ups

Note reps achieved for each set.

Snatch Press from Receiving

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

Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Snatch Push Press + Overhead Squat with Pause

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

(Snatch Push Press + Overhead Squat with Pause) x 3 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Overhead Squat

Every 2 minutes, for 12 minutes (6 sets):

Overhead Squat x 1 rep

Build to today’s 1-RM over the course of the six sets

Power Hungry (Calories)

“Power Hungry”

For max calories:

3 Minutes of Assault Bike

*Males should be shooting to get as close to 100 Calories as possible

**Females should be shooting to get as close to 70 Calories as possible

By kevinbest73

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