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Double Knot

P6 CrossFit – CrossFit

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Technique

Clean and Jerk Technique

Alternating On the Minute x 8 (4 Rounds):

Odd: 3-Position Squat Clean

Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk

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Metcon (Weight)

On the Minute x 8:

Minute 1: 1 Squat Clean and Jerk

Minute 2: 1 Squat Clean and Jerk

Minute 3: 1 Squat Clean and Jerk

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk

Minute 6: 1 Squat Clean and Jerk

Minute 7: 1 Squat Clean and Jerk
Input highest weight used, then add in comments full notes

Double Knot (Time)

100 Single Unders

21 Pull Ups

21 Squat Cleans (95/65)

100 Single Unders

15 Pull Ups

15 Squat Cleans (95/65)

100 Single Unders

9 Pull Ups

9 Squat Cleans (95/65)

RX+:

100 Double Unders

9 Bar Muscle-ups

21 Squat Cleans (135/95)

100 Double Unders

6 Bar Muscle-ups

15 Squat Cleans (135/95)

100 Double Unders

3 Bar Muscle-ups

9 Squat Cleans (135/95)

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