1.10.19

CrossFit 972 – CrossFit

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Oly Technique

Power Clean Complex

On the 1:30 x 6 Sets:

1 Pausing Clean Pull

1 Power Clean

1 Low-Hang Power Clean

2 Pauses- just below the knee and just above the knee

Set #1 @60%

Set #2 @63%

Set #3: @66%

Sets #4-6: Build to a Heavy

Metcon

Ecod (3 Rounds for reps)

AMRAPx4 for 3 Rounds

15 Burpee Box Jump Overs (24″/20″) 21 Power Cleans

27/21 Calorie Row

Rest 4min between rounds

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

*Score total reps for each round