CrossFit Black Storm – CrossFit Performance

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A): Shoulder Press (6 sets of 5 reps @80%)

Every 2:30. Rep out last set for max reps. Try to improve on last weeks max set.

On max set, one breathing cycle per rep. Once you take additional breaths or drop your max set is over.

If you miss a set, reduce weight to 75% and continue next set.

B): Metcon (AMRAP – Reps)

-Testing Day-

3 rounds for reps of:

1:00 Squat Cleans (205/135)

1:00 rest

1:00 Strict Handstand Push Ups

1:00 rest
Scaled:

3 rounds for reps of:

1:00 Dumbell Front Squats

1:00 rest

1:00 Strict Dumbell Press

1:00 rest