6.2.19

Posted on by Juston Robinson

CrossFit 972 – CrossFit

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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