03/22/2016

Dark Sky CrossFit – CrossFit

Weightlifting

Back Squat

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 85%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

Metcon (5 Rounds for time)

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

Row 300/250 Meters

20 Walking Lunges with 70/53lb KB Farmer’s Carry

By kevinbest73

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s