18.5.20

CrossFit 972 – CrossFit

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Oly Technique

Snatch Waves EMOM

From 0:00-8:00

Every :90sx 5 Sets

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

Start around 40% and build

—into—

From 8:00-17:00

EMOMx 9:

Minute 1: 1 Squat Snatch @ 64%

Minute 2: 1 Squat Snatch @ 68%

Minute 3: 1 Squat Snatch @ 72%

Minute 4: 1 Squat Snatch @ 68%

Minute 5: 1 Squat Snatch @ 72%

Minute 6: 1 Squat Snatch @ 76%

Minute 7: 1 Squat Snatch @ 72%

Minute 8: 1 Squat Snatch @ 76%

Minute 9: 1 Squat Snatch @ 80%

Metcon

Nasty Girls V3 (Time)

3RFT

50 Air Squats

15 C2B Pullups

10 Hang Power Cleans 115/85

RX+: 7 Ring Muscle Ups; 135/95

972 At Home

Warm-up

Metcon (No Measure)

3 Rounds

3 Burpees

6 DB Deadlifts

9 DB Goblet Squats

6 DB Hang Hi-Pulls

3 Walkouts

Metcon

Nasty Dozen (AMRAP – Rounds and Reps)

AMRAPx12

50 Air Squats

7 Strict Pull-ups

10 Dual Dumbbell Power Cleans