03/07/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Shoulder Press

3 sets

5 strict shoulder press @ 60-65% 1 RM

Back Squat

Back Squat:

* Set 1 – 5 reps @ 55%

* Set 2 – 3 reps @ 65%

* Set 3 – 1 rep @ 75%

* Set 4 – 1 rep @ 85%

* Set 5 – 1 rep @ 90%

* Set 6 – 1 rep @ 95%

* Set 7 – 1 rep @ 101-102%

* Set 8 (optional) – Exceed Set 7 weight

Rest as needed, but at least 3 minutes between sets of singles

Strict Pull Ups

3 sets

Max Reps Strict Pull Ups

Get assistance from a partner to max out the reps.

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