5.10.18

CrossFit 972 – CrossFit

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Oly Technique

Squat Clean Complex

EMOM x 12: Squat Clean

Clean Complex for Minutes 1-3 – Clean Pull + Hang Squat Clean + Squat Clean

Minute #1 – 1 Complex @ 65% of 1-Rep

Minute #2 – 1 Complex @ 68% of 1-Rep

Minute #3 – 1 Complex @ 71% of 1-Rep

Minute #4 – Rest

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Minute #5 – 1 Squat Clean @ 74% of 1-Rep

Minute #6 – 1 Squat Clean @ 77% of 1-Rep

Minute #7 – 1 Squat Clean @ 80% of 1-Rep

Minute #8 – Rest

—–

Minute #9 – 1 Squat Clean @ 77% of 1-Rep

Minute #10 – 1 Squat Clean @ 80% of 1-Rep

Minute #11 – 1 Squat Clean @ 83% of 1-Rep

Minute #12 – Rest

—–

Take 8 minutes to complete

1 Squat Clean @ 86% – 89% of 1-Rep

1 Squat Clean @ 89% – 92% of 1-Rep

1 Squat Clean @ 89% – 95% of 1-Rep

Metcon

Tread Water (Time)

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats