1.10.18

CrossFit 972 – CrossFit

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Oly Technique

Snatch Complex

Minutes 1-3: Snatch Complex

1 Snatch Pull

1 Hang Squat Snatch

1 Squat Snatch

Minute 1 – 1 Complex @ 62% of 1-Rep Snatch

Minute 2 – 1 Complex @ 65% of 1-Rep Snatch

Minute 3 – 1 Complex @ 68% of 1-Rep Snatch

Minute 4 – Rest

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Squat Snatch

Minute 5 – 1 Squat Snatch @ 72% of 1-Rep Snatch

Minute 6 – 1 Squat Snatch @ 74% of 1-Rep Snatch

Minute 7 – 1 Squat Snatch @ 76% of 1-Rep Snatch

Minute 8 – Rest



Minute 9 – 1 Squat Snatch @ 74% of 1-Rep Snatch

Minute 10 – 1 Squat Snatch @ 76% of 1-Rep Snatch

Minute 11 – 1 Squat Snatch @ 78% of 1-Rep Snatch

Minute 12 – Rest

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8 minutes to complete 3×1 Snatch

1 Squat Snatch @ 80% – 83% of 1-Rep Snatch

1 Squat Snatch @ 82% – 85% of 1-Rep Snatch

1 Squat Snatch @ 84% – 87% of 1-Rep Snatch

Metcon

Uproar (AMRAP – Reps)

AMRAP 6:

5 Toes to Bar

5 Handstand Pushups

Directly into

AMRAP 4:

12 AbMat Situps

12 DB Push Press

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RX+

AMRAP 6:

5 Strict Toes to Bar

5 Strict Handstand Pushups

Directly into…

AMRAP 4:

5 Kipping Toes to Bar

5 Kipping Handstand Pushups