10.10.18

CrossFit 972 – CrossFit

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Oly Technique

Split Jerk Complex

3 Jerk Drive + 1 Split Jerk- 3 Sets

Set #1 – 1 Complex @ 76% of 1-Rep Split Jerk

Set #2 – 1 Complex @ 79% of 1-Rep Split Jerk

Set #3 – 1 Complex @ 82% of 1-Rep Split Jerk

—-into—-

Split Jerk- 5×1

Set #1 – 1 Rep @ 85% of 1-Rep Split Jerk

Set #2 – 1 Rep @ 87% of 1-Rep Split Jerk

Sets #3+4+5 – 1 Rep @ 90% of 1-Rep Split Jerk

Metcon

Run Wild (Time)

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)