31.8.18

CrossFit 972 – CrossFit

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Oly Technique

Position Cleans

EMOMx 4 – 3-Position Squat Clean

Rest 1:00

EMOMx 4 – 2-Position Squat Clean

Rest 1:00

10 minutes to complete 5 Singles

Minutes 1+2 – 3-Pos Squat Clean @ 50% of 1-Rep

Minutes 3+4 – 3-Pos Squat Clean @ 55% of 1-Rep

Minute 5 – Rest

Minute 6 – 2-Pos Squat Clean @ 60% of 1-Rep

Minute 7 – 2-Pos Squat Clean @ 63% of 1-Rep

Minute 8 – 2-Pos Squat Clean @ 66% of 1-Rep

Minute 9 – 2-Pos Squat Clean @ 69% of 1-Rep

Minute 10 – Rest

5 Singles

Single #1 – 75% of 1-Rep

Single #2 – 78% of 1-Rep

Singles #3+4+5 – 81% of 1-Rep

Metcon

Go Fish (Time)

For Time:

1,000 Meter Row

Directly into…

3 Rounds:

21 Deadlifts

15 Barbell-Facing Burpees

9 Push Jerks

Rx Barbell – 135/95