03/13/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Clean and Jerk

Take 10 minutes to build to a heavy Clean & Jerk

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Metcon (4 Rounds for reps)

B1.

Complete as many rounds and reps as possible in two minutes of:

4 Muscle-Ups

8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

B2.

Complete as many rounds and reps as possible in two minutes of:

4 Power Cleans (185/125 lbs)

8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

B3.

Complete as many rounds and reps as possible in two minutes of:

4 Front Squats (155/105 lbs – from the floor)

8 Toes to Bar

Rest 3 minutes, and then…

B4.

Complete as many rounds and reps as possible in two minutes of:

4 Power Snatches (135/95 lbs)

20 Double-Unders

Rest 3 minutes, and then…REPEAT B1 through B4.

The “B” portion should take you exactly 37 minutes.

By kevinbest73

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