10.2.20

CrossFit 972 – CrossFit

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Weightlifting

GW: Back Squat Week 2

Starting on the 0:00…

Every 2 minutes x 4 sets

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

EMOMx7

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%

Oly Technique

Hang Clean Complex

Every 1:30 x 6 Sets:

Clean Pull

Hang Clean Pull

Hang Squat Clean

Set 1: 50%

Set 2: 53%

Set 3: 56%

Sets 4-6: 60%

Metcon

Underrated (AMRAP – Reps)

EMOMx9:

30 Double Unders

1 Hang Squat Clean (115/85)

30 Double Unders

2 Hang Squat Cleans (115/85)

30 Double Unders

3 Hang Squat Cleans (115/85)



Climb By 1 Rep Each Round

RX+: 135/95

Score is total reps including DU’s