14.9.18

CrossFit 972 – CrossFit

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Oly Technique

6 Position Clean Wk. 3

Minutes 1+2 – 3-Pos Squat Clean @ 58% of 1-Rep

Minutes 3+4 – 3-Pos Squat Clean @ 63% of 1-Rep

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Minute 5 – Rest

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Minute 6 – 2-Pos Squat Clean @ 66% of 1-Rep

Minute 7 – 2-Pos Squat Clean @ 69% of 1-Rep

Minute 8 – 2-Pos Squat Clean @ 72% of 1-Rep

Minute 9 – 2-Pos Squat Clean @ 75% of 1-Rep

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Minute 10 – Rest

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Single #1 – 81% of 1-Rep

Single #2 – 84% of 1-Rep

Singles #3+4+5 – 87% of 1-Rep

Metcon

The Good Life (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)