10.4.19

CrossFit 972 – CrossFit

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Weightlifting

Push Press 19.2

4 Sets of 6 Reps

Set #1 @73

Set #2 @75

Set #3 @77

Set #4 @79

Building from where we left off last week

Metcon

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders

RX+: 185/135

Extra Work

Jerk Drives 19.2

5 Sets of 3 Repetitions

Sets #1+2 – 70% of 1RM Split Jerk

Set #3 – 78% of 1RM

Set #4 – 85% of 1RM

Set #5 – 90% of 1RM

Tempo Front Squats

6 Sets of 1

-5 seconds down

-3 second pause in bottom

-3 second pause at parallel

Set #1 @50%

Set #2 @55%

Set #3 @60%

Sets #4-6 @60-65%