03/03/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Snatch

Every 2 minutes, for 20 minutes (10 sets):

Snatch

*Sets 1-2 = 3 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%

*Set 7 = 1 rep @ 90%

*Set 8 = 1 rep @ 95%

*Set 9 = 1 rep @ 95+%

*Set 10 = 1 rep @ 101+%

Clean

Every 2 minutes, for 20 minutes (10 sets):

Clean

*Sets 1-2 = 3 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%

*Set 7 = 1 rep @ 90%

*Set 8 = 1 rep @ 95%

*Set 9 = 1 rep @ 95+%

*Set 10 = 1 rep @ 101+%

Metcon (Time)

For time:

30 Calorie Assault Bike

15 Ground to Overhead (155/105 lbs)

20 Calorie Assault Bike

10 Ground to Overhead (155/105 lbs)

10 Calorie Assault Bike

5 Ground to Overhead (155/105 lbs)

By kevinbest73

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