20.14.18

CrossFit 972 – CrossFit

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Squat Conditioning

Silverback Pause Squats 18.3

EMOMx9:

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

New Timing scheme as follows:

3 Seconds Down

3 Seconds Pause in the Bottom

3 Second Stand

Back Squats Finisher

2×10 Back Squats at 68% of 1RM Front Squat

Metcon

Surfer on Acid (Time)

3RFT:

400m Run

21 Burpees