CrossFit Black Storm – CrossFit Performance

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A): Back Squat (Every 2 minutes, 6 sets of 4 reps @ 80%)

Rep out last set for max reps. Try to improve on last weeks 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.

A): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

1 FS Complex (135/85)

10 double unders

2 FS Complex’s

20 double unders

3 FS Complex’s

30 double unders

Continue adding one complex and 10 double unders to the next set…

(see complex definition below)
Complex:

1 Front Squat

1 Step back lunge (right)

1 Step back lunge (left)

1 Thruster

Barbell starts on ground for complex, the athlete can keep the barbell racked while moving through the complex and does not have to return the barbell to the ground between multiple complexes.