15.1.20

CrossFit 972 – CrossFit

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Oly Technique

Pausing Jerk Drives

4 Sets of the Complex:

1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk

Set 2: 84% of 1RM Jerk

Set 3: 88% of 1RM Jerk

Set 4: 90% of 1RM Jerk

Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

Metcon

Four Loko (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats 135/95

RX+: 185/135

*Score is slowest round