04/21/2017

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

Power Clean + Push Jerk

Power Clean Push-Jerk Barbell Cycling

5 Sets

In one Minute Complete

5 reps @ 65-75% of 1-RM Clean & Jerk

Rest one Minute and repeat

Metcon (6 Rounds for time)

Six sets for times:

Row 500 meters

10 Burpee Box Jump Overs (24″/20″)

Rest 60 seconds

Try to keep your sets within 10 seconds of each other from fastest to slowest. I want you to think about where you can push, and where you need to back off in order to hold yourself as close to redline as possible without crossing that barrier from which you cannot recover.

By kevinbest73

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