15.4.19

CrossFit 972 – CrossFit

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Weightlifting

Back Squat 19.3

6 Reps @69%

3 Reps @74%

6 Reps @69%

3 Reps @79%

6 Reps @69%

3 Reps @84%

Oly Technique

Positional Snatch Work 19.1

EMOMx3: at a light load:

3 Snatch Grip Sotts Presses w/PVC

3 Overhead Squats

—into—

EMOMx5

1 Pausing Snatch Grip Deadlift (2s @knee)

1 Low-Hang Squat Snatch

1 Overhead Squat

Set #1 @40% of 1RM Snatch

Set #2 @45%

Sets #3-5 @50%

Functional Body Building

Metcon (Weight)

3 Giant Sets:

50′ Single Arm OH Walk (left)

50′ Single Arm OH Walk (right)

7 Inverted (feet elevated) Pausing Rows (2s)

Rest 1:00 between sets

—into—

3 Giant Sets:

9 Sumo Deadlifts

50′ Dual DB Walking Lunge (hang hold)

Rest 2:00 between sets.

Enter DL weight for your score today

Extra Work

Snatch Complex 19.1

Every 90 seconds complete

1 Power Snatch

1 OHS

1 Hang Snatch

Set 1 @60%

Set 2 @63%

Set 3 @66%

Set 4 @69%

Sets 5-7: go by feel