6.11.18

CrossFit 972 – CrossFit

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Gymnastics

Strict Handstand Push-ups(AMRAP)

AMRAPx2

Max Effort Strict Handstand Push-Ups

*Scaling Optins:

1. Pike Pushups

2. Seated Dumbell Press

Oly Technique

Clean Complex G1.1

3-Pause Power Clean: 6 Sets of 2

Three Pauses (2sec @ each)

A) Knee-Level

B) Jumping Position

C) Receiving Position

Sets 1-2 – 55% of 1RM Clean

Sets 3-4 – 60% of 1RM Clean

Sets 5-6 – 65% of 1RM Clean

Weightlifting

Front Squats G1.1

Front Squats

3×5 @65%

Metcon

Flying High (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

1 Power Clean, 30 DU, 6 Pull-Ups

2 Power Cleans, 30 DU, 6 Pull-Ups

3 Power Cleans, 30 DU, 6 Pull-Ups

RX: 155/115

RX+: 185/135 3 Bar Muscle-Ups