9.4.18

CrossFit 972 – CrossFit

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Squat Conditioning

Silverback Squats 18.2

Wave #1

Set #1 – 6 Back Squats @ 67% of 1RM Back Squat

Set #2 – 4 Back Squats @ 72% of 1RM Back Squat

Set #3 – 2 Back Squats @ 77% of 1RM Back Squat

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Wave #2

Set #4 – 6 Back Squats @ 72% of 1RM Back Squat

Set #5 – 4 Back Squats @ 77% of 1RM Back Squat

Set #6 – 2 Back Squats @ 82% of 1RM Back Squat

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Wave #3

Set #7 – 6 Back Squats @ 77% of 1RM Back Squat

Set #8 – 4 Back Squats @ 82% of 1RM Back Squat

Set #9 – 2 Back Squats @ 87% of 1RM Back Squat

Functional Body Building

Big Bang (3 Rounds for weight)

3 Giant Sets:

10 Dumbbell Bench Press

30s Max Double-Unders/Single Unders

10 Deadlifts

30s Max Double-Unders/ Single Unders

20 Dumbbell Bent Over Rows, 10 each side

*Focus here is to keep moving through each movement without break. Weight should be moderate, something we can go unbroken on each round. Can build in weight, but technique is more important than loading.