CrossFit 972 – CrossFit
Weightlifting
Tempo Back Squat
5 Sets of 2
Same tempo as last week; 7 seconds down with a 3 second pause in the bottom
Set #1 @63%
Set #2 @65%
Set #3 @67%
Set #4 @69%
Set #5 @71-74%
Metcon
Sole Cycle (3 Rounds for reps)
Rx:
Part #1
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
30/24 Calorie Row
—Rest 5:00—
Part #2
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
30/24 Calorie Row
—Rest 5:00—
Part #3
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
30/24 Calorie Row
RX+:
Part #1
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike
—Rest 5:00—
Part #2
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike
—Rest 5:00—
Part #3
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike