11.4.20

CrossFit 972 – CrossFit

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Oly Technique

Pause Snatch Complex

Every 1:30 for 5 sets (From 0:00-8:00)

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

Stamina Snatch

EMOMx9

Minute 1: 1 Squat Snatch @ 60%

Minute 2: 1 Squat Snatch @ 64%

Minute 3: 1 Squat Snatch @ 68%

Minute 4: 1 Squat Snatch @ 64%

Minute 5: 1 Squat Snatch @ 68%

Minute 6: 1 Squat Snatch @ 72%

Minute 7: 1 Squat Snatch @ 68%

Minute 8: 1 Squat Snatch @ 72%

Minute 9: 1 Squat Snatch @ 76%

Metcon

Ceiling Fan (Time)

For Time (15 Minute Cap):

21 Clean and Jerks (135/95)

100 Double Unders/150 Singles

21 Clean and Jerks (135/95)

On the Minute: 5 Wallballs (20/14)

RX+: 155/105

972 At Home

Metcon (No Measure)

3 Sets

30 Seconds Single Unders

20 Walking Samson Lunges

5 Push-up to Down Dog

10 Slow Air Squats

Ceiling Fan-At Home (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Dumbbell Alternating Power Snatches

40 Double Unders

20 Single Dumbbell Overhead Reverse Lunges

40 Double Unders

Switch hands at 10 Reps on the Overhead Lunges