09/14/2015

Dark Sky CrossFit – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

Amrap 6 Mins

4 Hang Squat Cleans 135lb/75lb

2 strict shoulder press

Rest 3 Min

Metcon (AMRAP – Rounds and Reps)

Amrap 6 Min

2 Hang Squat Cleans 135lb/75lb

4 Shoulder to Overhead

By kevinbest73

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