6.4.18

CrossFit 972 – CrossFit

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Squat Conditioning

Silverback Pause Squats

On the Minute x 9: 1 Tempo Front Squat

Tempo is as follows:

5 Seconds Down

2 Seconds Pause in the Bottom

Aggressively Stand

Set #1 – 1 Rep @ 60% of 1RM FS

Set #2 – 1 Rep @ 60% of 1RM FS

Set #3 – 1 Rep @ 60% of 1RM FS

——–

Set #4 – 1 Rep @ 64% of 1RM FS

Set #5 – 1 Rep @ 64% of 1RM FS

Set #6 – 1 Rep @ 64% of 1RM FS

——–

Set #7 – 1 Rep @ 68% of 1RM FS

Set #8 – 1 Rep @ 68% of 1RM FS

Set #9 – 1 Rep @ 68% of 1RM FS

Metcon

Feel Good Friday (Time)

2 Rounds for Time:

25/18 Calorie Row

25 Burpees

15/10 Calorie Assault Bike

12 Power Clean and Jerks 95/65

Functional Body Building

Bumblebee (No Measure)

Optional Work:

2-3 Giant Sets:

20 DB Box Step Ups 20″

30 Glute Bridges

40 Good Mornings

Rest 2:00-3:00 between sets.