13.1.20

CrossFit 972 – CrossFit

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Weightlifting

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Oly Technique

Power Clean and Jerk Comples

Every 2 Minutes x 5 Sets:

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70%

Sets 3-5: Build to a Heavy Complex

Metcon

Air Fryer (Time)

3RFT: (12min cap)

50 Air Squats

10 Power Clean and Jerks 115/85

RX+: 135/95