25.5.18

CrossFit 972 – CrossFit

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Squat Conditioning

Volume Back Squats

Take 10 minutes to complete

3×10 Back Squats at 70%

Oly Technique

DT Hang Clean Primer

EMOMx10 of 2 Hang Power Cleans

Set #1- 2@ 50% of 1RM C&J

Set #2- 2@ 55% of 1RM C&J

Set #3- 2@ 60% of 1RM C&J

Set #4- 2@ 65% of 1RM C&J

Set #5- 2@ 70% of 1RM C&J

Set #6- 2@ 75% of 1RM C&J

Set #7- 2@ 75% of 1RM C&J

Set #8- 2@ 75% of 1RM C&J

Set #9- 2@ 65% of 1RM C&J

Set #10- 2@ 65% of 1RM C&J

*Score is heaviest working set

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Extra Work

Metcon (No Measure)

3 Sets for Quality

10 Front Raises

15 Rotator Retractions

30 Banded Pull Aparts