25.4.18

CrossFit 972 – CrossFit

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Oly Technique

1RM Hang Squat Clean

EMOMx 10 complete 1 Hang Squat Clean

Set #1 – 1 Pausing HSC + 1 HSC @ 50% of 1RM Clean

Set #2 – 1 Pausing HSC + 1 HSC @ 55% of 1RM Clean

Set #3 – 1 Pausing HSC + 1 HSC @ 60% of 1RM Clean

Set #4 – 1 HSC @ 65% of 1RM Clean

Set #5 – 1 HSC @ 70% of 1RM Clean

Set #6 – 1 HSC @ 75% of 1RM Clean

Set #7 – 1 HSC @ 80% of 1RM Clean

Sets #8-10 – Build to a Heavy Hang Squat Clean

Metcon

Under the Lights (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Hang Squat Cleans (95/65), 3 Toes to Bar

6 Hang Squat Cleans (95/65), 6 Toes to Bar

9 Hang Squat Cleans (95/65), 9 Toes to Bar

Continue to add 3 reps until time runs out

Functional Body Building

Metcon (No Measure)

3 Giant Sets:

12 Double KB Front Rack Step Ups, 20″

24 Glute Bridges (

Rest 2:00 between sets.