08/24/2017

Dark Sky CrossFit – CrossFit

Split Jerk (20 minutes Work up to a heavy weight for today)

Metcon (Time)

400m run

50 pullups

40 cals bike

400m row

30 front squats 135/95

400m run

By kevinbest73

08/24/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Tick-Tock (20 Rounds for reps)

EMOM 20 Minutes

1 Deadlift

1 Power Clean

1 Front Squat

1 Push Jerk

1 Power Clean

1 Thruster

Complete this complex then rest the remainder of the minute

95/65lbs

RX+(135/95lbs)

Deadlift

Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 95%

*Set 8 – 1 rep @ 95%

Rest as needed

By kevinbest73

08/23/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Snatch

Every 3 minutes, for 30 minutes (10 sets):

Snatch

*Sets 1-2 = 3 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%

*Set 7 = 1 rep @ 90%

*Set 8 = 1 rep @ 95%

*Set 9 = 1 rep @ 95+%

*Set 10 = 1 rep @ 101+%

Front Squat

Every 2 minutes, for 8 minutes (4 sets):

Front Squat x 2 reps @ 100% of 1-RM CLEAN

By kevinbest73

08/23/2017

Dark Sky CrossFit – CrossFit

Shoulder Press (Every 2 minutes for 10 )

Build to 70-80%

5 sets x 3 reps

Metcon (Time)

21-15-9

Bike cals

KBS 53/35

18-12-6

Row cals

Burpees

12-9-6

Squat cleans 135/95

200 m run

By kevinbest73

08/23/2017

Dark Sky CrossFit – Boot Camp

Metcon (Time)

Buy in: 1200m run

6 rounds:

4 HSPU

8 pullups

12 air squats

Buy out: 1200m run

By kevinbest73

W08/22/2017

Dark Sky CrossFit – CrossFit

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

65/3

70/3

75/2

80/2

85/1 (x2)

Metcon (Time)

30-20-10

Situps

Deadlifts 155/105 (225/155)

DB snatches 35/20 (45/35)

By kevinbest73

08/22/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Clean and Jerk

Every 3 minutes, for 30 minutes (10 sets):

Clean & Jerk

*Sets 1-2 = 3 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%

*Set 7 = 1 rep @ 90%

*Set 8 = 1 rep @ 95%

*Set 9 = 1 rep @ 95+%

*Set 10 = 1 rep @ 101+%

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
Try Heavy 17.5

135/95

By kevinbest73

08/21/2017

Dark Sky CrossFit – Boot Camp

Metcon (Time)

100ft oh walking lunges

100DUs

50 Wallballs

10 rope climbs

50 Wallballs

100DUs

100 ft oh walking lunges

By kevinbest73

08/21/2017

Dark Sky CrossFit – CrossFit

Back Squat (Every 2:00 minutes )

Build to 85%

5 sets x 3 reps

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

By kevinbest73

08/21/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Pull-Push-Pull (No Measure)

EMOM 15 Mins

Min 1 Chinese Row x 6-8 Reps

Min 2 Bench Press x 6-8 Reps

Min 3 Strict Pull Ups x 6-8 Reps

Back Squat

1×20

Add 5-10lbs to Lift from last week

By kevinbest73