27.4.18

CrossFit 972 – CrossFit

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Weightlifting

Silverback Pause Squats 18.4

EMOMx9

1 Tempo Front Squat

4 Seconds Down

4 Second Stand

Set #1 – 1 Rep @ 62% of 1RM FS

Set #2 – 1 Rep @ 62% of 1RM FS

Set #3 – 1 Rep @ 62% of 1RM FS

——–

Set #4 – 1 Rep @ 66% of 1RM FS

Set #5 – 1 Rep @ 66% of 1RM FS

Set #6 – 1 Rep @ 66% of 1RM FS

——–

Set #7 – 1 Rep @ 70% of 1RM FS

Set #8 – 1 Rep @ 70% of 1RM FS

Set #9 – 1 Rep @ 70% of 1RM FS

—Rest 3:00—

Part #2

2 Sets of 10 – Back Squats @ 70% of 1RM FS

Metcon

TKO (Time)

1 Round for Time:

35/25 Calorie Assault Bike

27 CTB Pull-Ups

21 Push Jerks

15 Overhead Squats

9 Squat Snatches

Rx – 115/80

Extra Work

Strict Press

4×6

*Use same weight across all sets