03/22/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Warm-up (No Measure)

Every minute on the minute for 12 minutes:

Minute 1: Kipping Handstand Push-Up x 8-12 reps

(working on movement efficiency – make these as effortless as possible)

Minute 2: Double-Unders x Max Reps in 45 seconds

Minute 3: Toes-to-Bar x 10-12 reps

Snatch

Every minute, on the minute, for 12 minutes:

Snatch with 3 second hold x 1 rep @ 75%

Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

By kevinbest73

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