CrossFit 972 WOD: Tuesday – February 11, 2014

A. Split Jerk: 5.5.5 – moderate and perfect tech B. Split Jerk: 2-3 x 3; all sets tough; rest as needed C. Back Squat: 3 reps every 90 seconds x 9 sets; go up and down in loading as needed AMRAP in 6 minutes @ competition pace: 10 KB Swings – 2/1.5pd Rx 30 Double[…]

CrossFit 972 WOD: Monday, February 10, 2014

7 TnG deadlifts 300m Row -rest 2 minutes- x 3 sets • 5 minute intermission 15 DB push press [15 sec burpees + 15 sec box jumps – 24/20″”] x 4 -rest 2 minutes- x 3 sets • 5 minute intermission 15-20 horizontal ring rows 15-20 push ups x 3 sets

CrossFit 972 WOD : Friday, February 7, 2014

A. Power Snatch/ Above Knee Snatch/ Hang Power Snatch: 1.1.1 x 5-7 sets on feel; rest as needed (all three lifts without regrouping) B1. High box jumps 3-4 reps x 5 sets; rest 10 seconds B2. Plyo/Clap push ups: 10-15 reps x 5 sets; rest 60 seconds C. 100 strait leg sit ups – not[…]