22.6.18

CrossFit 972 – CrossFit

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Oly Technique

3-Position Clean + 2 Jerk

On the 2:00 x 7 Sets:

3-Position Power Clean

Push Jerk

Split Jerk

Set #1 – 1 Complex @ 50% of 1RM CJ

Set #2 – 1 Complex @ 55% of 1RM CJ

Set #3 – 1 Complex @ 60% of 1RM CJ

Set #4 – 1 Complex @ 65% of 1RM CJ

Sets #5, 6, 7 – 1 Complex @ 70– 80% of 1RM CJ

Metcon

Fight Club (AMRAP – Reps)

3 Rounds for Total Reps:

1:00 – Thrusters

1:00 – Power Cleans

1:00 – Box Jump Overs

1:00 – Pull-Ups (chin over)

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

Rx Barbell – 95/65

Rx Box – 24″/20″