28.9.18

CrossFit 972 – CrossFit

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Oly Technique

Squat Clean Complex

Every 1:30x 4 Sets complete:

1 Clean Pull

2 Hang Power Cleans

2 Front Squats

Set #1 – 1 Complex @ 50% of 1-Rep

Set #2 – 1 Complex @ 52% of 1-Rep

Set #3 – 1 Complex @ 54% of 1-Rep

Set #4 – 1 Complex @ 56% of 1-Rep

—-directly into—-

2 Squat Cleans every 1:30 x 5 Sets

Set #1 – 2 Squat Cleans @ 60% of 1-Rep

Set #2 – 2 Squat Cleans @ 65% of 1-Rep

Sets #3+4+5 – 2 Squat Cleans @ 70% of 1-Rep

Metcon

Twist and Shout (AMRAP – Rounds and Reps)

AMRAP 14:

1 Power Snatch

2 Overhead Squats

3 Power Clean and Jerks

40 Double-Unders

Rx Barbell – 115/80

Rx+ Barbell – 135/95