CrossFit 972 WOD: Thursday – February 27, 2014

A. 3 pos clean (floor.above knee.high hang): 1.1.1 x 5 sets; rest as needed B. weighted jump squats: 8 reps x 4 sets; rest 90-120s + For time: 35 box jumps, step down each rep – 24/20″” 35 burpees 35 toes to bar

CrossFit 972 WOD: Wednesday – February 26, 2014

AMRAP kipping pull ups 400m run @ 90% of aerobic effort rest as needed X 3 sets + 10-14 DB/KB push press 90 sec row for calories rest 3 minutes X 3 sets + If time allows, coaches choice posterior chain accessory work

CrossFit 972 WOD: Tuesday – February 25, 2014

A. Front squat @ 20X3: 2-3 x 5; rest 2-3 minutes; last two sets toughest only + AMRAP in 12 minutes; 2 hang power snatch 10 wall ball shots 35 double unders 4 hang power snatch 10 wall ball shots 35 double unders Etc, adding 2 reps per hang power snatch set as time progresses

CrossFit 972 WOD: Friday – February 21, 2014

a. snatch balance @ 22X2: 3-5 reps x 5 sets; rest 1-2 minutes b. overhead squat @ 3212: 2-3 reps x 3 sets; rest 3+ minutes + for time; 4 minute AMRAP wall-ball shots 3 minute AMRAP box jump, step down 2 minute AMRAP kipping pull-ups 1 minute AMRAP Db push press – 45/30/hand