14.8.19

CrossFit 972 – CrossFit

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Oly Technique

Clean Complex

On the 0:00

Every 1:30x 5

1Pausing Clean Pull

1 Low-Hang Squat Clean

1 Front Squat

Set # 1-50%

Set #2- 53%

Set #3- 56%

Set #4- 59%

Set #5- 62%

Barbell Conditioning

Clean Me (Time)

On the 10:00…

For Time: (10 minute cap)

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)

*Leftover reps count as seconds

*Record weights in the notes

Metcon

IHOP (AMRAP – Rounds and Reps)

AMRAPx15

60 Double Unders

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

RX: 135/95

RX+:155/105