14.5.19

CrossFit 972 – CrossFit

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Oly Technique

3 Pause Power Clean

Take 20 minutes to complete

6 Sets of 2:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 – Knee Level

Pause #2 – Power Position

Pause #3 – Receiving Position

Set #1 – 60%

Set #2 – 65%

Sets #3+4+5+6 – Build to a heavy for complex

Metcon

Undercover (Time)

For Time:

RX:

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

—into—

2 Rounds:

27/21 Cal Row

75 Double-Unders

—into—

1 Round:

1000m Row

RX+:

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

—into—

2 Rounds:

27/21 Cal Row

75 Double-Unders

—into—

1 Round:

50/35 Cal Bike