4.12.18

CrossFit 972 – CrossFit

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Weightlifting

Front Squats G1.5

1×5 @ 71%

1×5 @74%

1×5 @77%

Oly Technique

Push Jerk EMOM

Every 2min for 5 Rounds

0:00- 5 Push Jerks

2:00- 4 Push Jerks

4:00- 3 Push Jerks

8:00- 2 Push Jerks

10:00- 1 Push Jerk

Building to moderate to heavy push jerk for today

Metcon

Down Time (AMRAP – Rounds and Reps)

Ascending ladder for 7 minutes

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts. 3 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks

RX: 115/80

RX+: 135/95

Keep adding 3 reps to each movement until the 7 minutes is up. Your score is total rounds and reps. 1 round equals deadlifts, hang cleans, and push jerks