10/20/2015

Dark Sky CrossFit – CrossFit

Back Squat

Every 4 minutes, for 20 minutes (5 sets):

Back Squat @ 20X2

*Set 1 – 5 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – Max Reps @ 85%

For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.

Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….

Metcon (4 Rounds for reps)

For max reps/meters:

2 minutes of Rowing for Calories

Rest 60 seconds

2 minutes of Box Jump-Overs (24″/20″)

Rest 60 seconds

2 minutes of Alternating Weighted Pistols 35/25 lb or Dumbbell Thrusters (45/25 lbs)

Rest 60 seconds

2 minutes of Rowing for Calories

Post scores for each portion.

(**1 round of these 4 movements**)

By kevinbest73

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