10/21/2017

Dark Sky CrossFit – CrossFit

Snatch

Take 15-20 minutes to build to a heavy Snatch

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.

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

By kevinbest73

10/20/2017

Dark Sky CrossFit – CrossFit

Metcon (2 Rounds for reps)

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Goblet Squats 53/35lb

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

250 Meter Row

6 Burpee Box Jump Overs (24″/20″)

Back Squat

In 20 Minutes

Build to todays 1 RM

By kevinbest73

10/20/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

By kevinbest73

10/19/2017

Dark Sky CrossFit – CrossFit

Push Press

Build to 5 RM

Then…

Every 2 minutes

Five sets of:

Push Press x 5 reps

Metcon (Weight)

Every minute, on the minute, for 10 minutes:

Minute 1 – 5 Power Cleans 135/95 (RX+175/115 lbs)

Minute 2 – 12/10 Calories of Assault Bike

By kevinbest73

10/19/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Back Squat

Back Squat

*Set 1 – 40% x 4 reps

*Set 2 – 50% x 3 reps

*Set 3 – 60-65% x 2 reps

*Set 4 – 75% x 1 rep

Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 1 rep

*Set 6 – 90% x 1 rep

*Set 7 – 95% x 1 rep

*Set 8 – 95+% x 1 rep

Rest 2-3 minutes between sets for the last four sets

Metcon (Time)

5 Rounds @ 80% sustained start to Finish
10 Cals Bike

8 Russian KB Swings 70/53

6 Strict Ring Dips (Weighted if too easy)

By kevinbest73

10/18/2017

Dark Sky CrossFit – CrossFit

Warm-up (No Measure)

Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X1

Rest 2 minutes

Strict Pull-Ups x 4-6 reps

Rest 2 minutes
Us the heaviest weight you can handle on the split squats.

If you want you can do Weighted Pull ups for added intensity

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

12 Wall Ball Shots 20/14lb

9 Toes To Bar

6 Burpees

By kevinbest73

10/18/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Warm-up (No Measure)

1:30 minutes light row

15 slow air squats

:30s Alternating warrior squats

1:30 minutes like bike

5 wall squats

10 banded goodmornings

15 sit ups

6 sets of the following complex (every 1:30 for 9 minutes

Hang power clean+paused front squat+squat clean
1×55%

1×60%

1×65%

1X70%

1×75%

1×80%

Metcon (Time)

“Four Wheeler”
2 Rounds for Time:

400 m run or 75 Du’s (depending on weather)

21/15 Calories Bike

12 Squat cleans (115/80)

Metcon (No Measure)

Midline
2 Rounds, resting as needed between sets:

(clock will be running so your able to track time)

:30 push up plank

:30 elbow plank

:30 side plank right

:30 side plank left

:30 hollow body

:30 superman

30 glute bridges

By kevinbest73

10/17/2017

Dark Sky CrossFit – CrossFit

Deadlift

Build to 85% 1 RM

Then….

Metcon (4 Rounds for reps)

Four sets of:

Deadlift x 5 reps

Rest 20 seconds

Push-Ups x Max reps

Rest 3 minutes

Metcon (Time)

Four rounds for time of:

25 Kettlebell Swings (53/35 lb)

50 Double-Unders

By kevinbest73

10/17/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Warm-up

Three sets, not for time, of:

Handstand Walk x 10-15 Meters

L-Sit x Max Hold (note times)

15′ Rope Climb x 2 ascents

Clean and Jerk

Six sets of:

Clean & Jerk x 1.1.1

(rest 10 seconds between singles)

Rest 2-3 minutes between sets.

Metcon (3 Rounds for time)

Three sets for times of:

Deadlift x 7 reps

Pull-Ups x 21 reps

Rest 4 minutes

(Working to create speed in transitioning from one to the other. Use the heaviest deadlift load you can handle unbroken for the first set, and don’t change the weight for the next two sets.)

By kevinbest73

10/16/2017

Dark Sky CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Thrusters (95/65 lbs)

10 Box Jumps (24″/20″)

400 M Run
If weather is not suitable for a run sub Rowing

By kevinbest73