03/15/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Front Squat

Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

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%

*Sets 7-8 = 1 rep @ 90%

*Sets 9-10 = 1 rep @ 95%

Metcon (No Measure)

Three sets of:

Weighted GHD Hip Extensions x 8 reps @ 2013

Rest as needed

Bat Wings x 5 reps @ 1515

(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)

Rest as needed

By kevinbest73

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