12.10.18

CrossFit 972 – CrossFit

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Oly Technique

Squat Clean Practice

Clean Pull + Hang Squat Clean + Squat Clean-EMOMX3

Minute #1 – 1 Complex @ 68% of 1-Rep

Minute #2 – 1 Complex @ 71% of 1-Rep

Minute #3 – 1 Complex @ 74% of 1-Rep

Minute #4 – Rest

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Squat Clean Singles-EMOMx8

Minute #5 – 1 Squat Clean @ 77% of 1-Rep

Minute #6 – 1 Squat Clean @ 80% of 1-Rep

Minute #7 – 1 Squat Clean @ 83% of 1-Rep

Minute #8 – Rest

Minute #9 – 1 Squat Clean @ 80% of 1-Rep

Minute #10 – 1 Squat Clean @ 83% of 1-Rep

Minute #11 – 1 Squat Clean @ 86% of 1-Rep

Minute #12 – Rest

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1 Squat Clean @ 88% – 91% of 1-Rep

1 Squat Clean @ 91% – 94% of 1-Rep

1 Squat Clean @ 91% – 98% of 1-Rep

Metcon

Tripled Up (AMRAP – Reps)

Ascending Ladder for 12:00:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Row

Keep adding by 3 repetitions per round)until the 12:00 time cap is reached

9’s – 54 Reps

12’s – 90 Reps

15’s – 135 Reps

18’s – 189 Reps

21’s – 252 Reps