20.5.20

CrossFit 972 – CrossFit

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Oly Technique

Clean Pull Complex

On the 1:30 x 5 Sets:

1 Deficit Pausing Clean Deadlift

1 Deficit Tempo Clean Pull

1 Deficit Clean Pull

Deficit: 1-3″

Set 1: 70% of 1RM Clean and Jerk

Set 2: 75% of 1RM Clean and Jerk

Set 3-5: 80% of 1RM Clean and Jerk

Snatch Pull Complex

On the 1:30 x 5 Sets:

1 Deficit Pausing Snatch Deadlift

1 Deficit Tempo Snatch Pull

1 Deficit Snatch Pull

Deficit: 1-3″

Set 1: 70% of 1RM Snatch

Set 2: 75% of 1RM Snatch

Set 3-5: 80% of 1RM Snatch

Metcon

CEO (AMRAP – Rounds and Reps)

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches (50’s/35’s)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds