6/24/2017

Dark Sky CrossFit – CrossFit

Metcon (Time)

21-15-9

cals on bike

KB swings 53/35 (70/53)

18-12-6

Power cleans 95/65 (135/95)

cals on rower

12-9-6

Thrusters 95/65 (135/95)

burpees over the bar

Weightlifting

20 minutes

work on whatever lifting you want to!

By kevinbest73

06/24/2017

Dark Sky CrossFit – Boot Camp

Metcon (Time)

24 situps

12 KB good mornings 103/70

6 DB manmakers 35/20

1200m run

24 situps

12 good mornings

6 manmakers

800m run

24 situps

12 good mornings

6 manmakers

400 m run

By kevinbest73

06/23/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Metcon (No Measure)

Gymnastics Conditioning

6×4 Strict Deficit HSPU

3×10 Kipping Deficit HSPU

Rest 1:00 between all sets

Metcon (No Measure)

Conditioning

EMOMx 24 min

Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″)

Minute 2: 15/12 Calorie Bike

Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups

Minute 4: 15/12 Calorie Row

By kevinbest73

6/23/2017

Dark Sky CrossFit – Boot Camp

Warm-up

3 rounds

5 ring dips

10 T2B

2 wall walks

Metcon (Time)

Time:

10 burpees

20 KB swings 53/35

30 pushups

40 wallballs

800 m run

40 wallballs

30 pushups

20 KB swings

10 burpees

By kevinbest73

6/23/2017

Dark Sky CrossFit – CrossFit

Front Squat (Every 2:00 minutes)

Build up to 75%

6 sets x 3 reps

Metcon (AMRAP – Rounds and Reps)

10 minute amrap

8 power snatch 95/65 (135/95)

12 pullups (chest to bar)

30 DU’s

By kevinbest73

06/22/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Squat Clean Thruster

For Time:

3×10

1 minute rest between sets

Metcon (No Measure)

Conditioning

EMOMx20:

Odd: 20/16 Cal Bike

Even: 18 GHDSU

By kevinbest73

6/22/2017

Dark Sky CrossFit – CrossFit

Snatch + Overhead Squat ( 16 minutes )

*squat snatch*

Build up to todays 1 RM

Metcon (Time)

28 minute time Cap

(with a Partner)

100 Burpee Box Jump-Overs (24/20 in)

800 meter Run

100 Wall Ball Shots 20/14 (30/20 lb)

800 meter Run

200 Double Unders (100 each)

800 meter Run

One partner works while the other rests. Partition the work as needed, except for the run (both athletes run together). For the double-unders, each partner must complete 100 total.

By kevinbest73

6/21/2017

Dark Sky CrossFit – CrossFit

Warm-up

Get the shoulders warmed up!

:30 work / :30 rest

2-3 wall walks

Jumping jacks

OH walking lunges

Push Press (Every 2 minutes for 10 min utes)

Build up to 80%

Then 5 sets x 2 reps

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

6 hspu

9 KB swings 53/35

12 box jumps 24/20

30 DU’s

By kevinbest73

6/21/2017

Dark Sky CrossFit – Boot Camp

Metcon (Time)

25 reps per movement/ 200 m run after each

Burpees

Pullups

Box jumps

Pullups

Burpees

By kevinbest73

06/21/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Warm-up

pick 3 skills to work on EMOM for 9 mintues (3 sets each)

Metcon (Time)

For Time:

75 WallBalls 20/14

top of every minute 5 Deadlifts 185/135 (225/155)

Metcon (No Measure)

12 rounds

20 cals Row

1 minute rest.

By kevinbest73