8.10.18

CrossFit 972 – CrossFit

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Oly Technique

Snatch Complex W2

Minutes 1-3: Snatch Complex

Snatch Pull

Hang Squat Snatch

Squat Snatch

Minute 1 – 1 Complex @ 64% of 1-Rep Snatch

Minute 2 – 1 Complex @ 67% of 1-Rep Snatch

Minute 3 – 1 Complex @ 70% of 1-Rep Snatch

Minute 4 – Rest

—–

Minute 5 – 1 Squat Snatch @ 75% of 1-Rep Snatch

Minute 6 – 1 Squat Snatch @ 77% of 1-Rep Snatch

Minute 7 – 1 Squat Snatch @ 79% of 1-Rep Snatch

Minute 8 – Rest

—–

Minute 9 – 1 Squat Snatch @ 77% of 1-Rep Snatch

Minute 10 – 1 Squat Snatch @ 79% of 1-Rep Snatch

Minute 11 – 1 Squat Snatch @ 81% of 1-Rep Snatch

Minute 12 – Rest

—–

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

1 Squat Snatch @ 86% – 89% of 1-Rep Snatch

1 Squat Snatch @ 88% – 91% of 1-Rep Snatch

Metcon

Microwave (AMRAP – Rounds and Reps)

In a 10:00 Window…

75 Wallball “Buy-In” (20/14)

Directly into…

AMRAP:

8 Burpee Box Jump Overs (24″/20″)

40 Double-Unders