8.4.19

CrossFit 972 – CrossFit

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Weightlifting

Back Squats 19.2

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%

Rest 2:00 between sets.

Oly Technique

Hang Muscle Snatch 19.2

On the Minute x 5:

5 Hang Muscle Snatches

Building slightly from where we left off last week

Functional Body Building

Metcon (No Measure)

RX

3 Giant Sets

16 KB Front Rack Reverse Lunges

10 Laying Leg Raises

16 Barbell Good Mornings

10 Laying Leg Raises

***Rest 2 minutes between rounds***

RX+

3 Giant Sets

16 KB Front Rack Reverse Lunges

4-8 Strict Toes to Bar

16 Barbell Good Mornings

4-8 Strict Toes to Bar

***Rest 2 minutes between rounds***

Extra Work

Power Snatch Complex 19.2

Every :90sec for 4 Sets:

1 Halting Power Snatch(2 sec @ knee)

1 Power Snatch

—into—

EMOMx6

1 Power Snatch

Set #1 @ 60%

Set #2 @ 63%

Set #3 @ 66%

Set #4 @ 68%

—-

Set #5 @ 72%

Set #6 @ 76%

Set #7 @ 80%

Set #8-10 @ 84%