4.6.18

CrossFit 972 – CrossFit

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Weightlifting

1RM Back Squat

Focus is finding a “heavy” back squat for today. If we PR we PR, just looking for a solid number to see where we are at the end of our first training cycle. You have two options today:

1. You can follow the set percentages as you work your way up finding your heavy 1RM or…

2. You can steadily build after set 5 as you work your way towards your 1RM for the day

Either option works fine, just need to find the one that best works for you.

Set #1 – 5 Reps @ 50% of Estimated 1RM

Set #2 – 4 Reps @ 55% of Estimated 1RM

Set #3 – 3 Reps @ 60% of Estimated 1RM

Set #4 – 2 Reps @ 65% of Estimated 1RM

Set #5 – 1 Rep @ 70% of Estimated 1RM

—-Build to 86%—–

Wave #1

Set #6- 1 Rep @ 86% of Estimated 1RM

Set #7- 1 Rep @ 89% of Estimated 1RM

Set #8- 1 Rep @ 92% of Estimated 1RM

——–

Wave #2

Set #9- 1 Rep @ 89% of Estimated 1RM

Set #10- 1 Rep @ 92% of Estimated 1RM

Set #11- 1 Rep @ 95% of Estimated 1RM

Oly Technique

Silverback Clean Complex

Every 2 minutes for 8 total rounds complete the following complex:

1 Clean Pull + 1 Hang Squat Clean + 1 Low Hang Squat Clean

*Loading today should not exceed 70-75%. Light enough to where we can stress the positions, but also refine our technique/mechanics/positions

Extra Work

Metcon (No Measure)

Not for Time:

25-20-15-10-5:

Weighted AbMat Sit-Ups

Weighted Hip Extensions (25/15)