27.12.18

CrossFit 972 – CrossFit

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Oly Technique

Clean Complex G.1.8

Every 1:30 for 5 Sets:

1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

Set #1 – 65%

Set #2 – 70%

Sets #3+4+5 – Build to a heavy, but not max effort, complex for the day.

Metcon

Clean Sheet (3 Rounds for reps)

RX:

AMRAP 3:

10/7 Calorie Row

9 Power Cleans (95/65)

— Rest 3:00 —

AMRAP 3:

10/7 Calorie Row

7 Hang Squat Cleans (115/80)

– Rest 3:00 —

AMRAP 3:

10/7 Calorie Row

5 Squat Cleans (135/95)

RX+:

AMRAP 3:

9/6 Calorie Bike

9 Power Cleans (95/65)

— Rest 3:00 —

AMRAP 3:

9/6 Calorie Bike

7 Hang Squat Cleans (115/80)

– Rest 3:00 —

AMRAP 3:

9/6 Calorie Bike

5 Squat Cleans (135/95)