04/13/2017

Dark Sky CrossFit – CrossFit

Skill work

(no measure)

12-10-8-6-4-2

Ring dips

Pistols

30 DU after each set (30 singles)

Clean and Jerk (Every 2:00 mins for 12 minutes )

Do 2 squat cleans + 1 jerk

60% / 1 set

70% / 3 sets

75% / 2 sets

( lighter weight to focus on speed and good technique )

Metcon (Time)

Time:

50/35 calorie row

Then: 5 rounds

10 wallballs 20/14

10 KB swings 53/35

Then:

50/35 calorie row

By kevinbest73

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s