7.2.20

CrossFit 972 – CrossFit

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Weightlifting

Box Front Squat

Starting on the 0:00…

EMOMx 7:

2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat

Sets 3-4: 55% 1RM Front Squat

Sets 5-7: 60% 1RM Front Squat

Can use either box/stacked plates, but needs to be just below parallel

Front Squat Complex

Starting on the 9:00…

Every 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

Demo of One and One Quarter Front Squat: https://youtu.be/gTPCXzVtsXw

Metcon

Man on Fire (Time)

For Time:

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”

RX Nate:

2 C2B Pullups

4 HSPU

8 KBS 53/35

Rx+ Nate

2 Ring Muscle-Ups

4 HSPU

8 KBS 70/53