29.8.18

CrossFit 972 – CrossFit

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Oly Technique

Pausing Split Jerk

Set #1 – 2 Reps @ 60% of 1-Rep Split Jerk

Set #2 – 2 Reps @ 65% of 1-Rep Split Jerk

Sets #3,4,5 – 2 Reps @ 70% of 1-Rep Split Jerk

2 Pauses:

1. In the Dip

2. In the Catch

Metcon

Flash Flood (Time)

2 Rounds:

400 Meter Run

21 Unbroken Thrusters (95/65)

Midline

Metcon (No Measure)

Not for Time:

50 Abmat Sit-Ups

50 Empty Barbell Good Mornings

50 Abmat Sit-Ups