7.9.18

CrossFit 972 – CrossFit

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Weightlifting

Position Clean

EMOM x 4 – 3-Position Squat Clean (high hang, knee-level, floor)

Rest 1:00

EMOM x 4 – 2-Position Squat Clean (knee-level, floor)

Rest 1:00

10 minutes to complete 5 Singles

Minutes 1+2 – 3-Pos Squat Clean @ 55% of 1-Rep

Minutes 3+4 – 3-Pos Squat Clean @ 60% of 1-Rep

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Minute 5 – Rest

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Minute 6 – 2-Pos Squat Clean @ 63% of 1-Rep

Minute 7 – 2-Pos Squat Clean @ 66% of 1-Rep

Minute 8 – 2-Pos Squat Clean @ 69% of 1-Rep

Minute 9 – 2-Pos Squat Clean @ 72% of 1-Rep

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Minute 10 – Rest

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Single #1 – 78% of 1-Rep

Single #2 – 81% of 1-Rep

Singles #3+4+5 – 84% of 1-Rep

Boat Race (Time)

“BOAT RACE”

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.