CrossFit 972 – CrossFit Open Gym
CrossFit 972 – CrossFit Conditioning a: Turkish Get Up (15/arm) b: Ring Rows (50) c: Weighted Knees to Chest (50) d: Barbell Rollout (50) e: Weighted Good Morning (50)
CrossFit 972 – CrossFit Conditioning a: Cuban Barbell Press (220.127.116.11.5) b: seated box jump (18.104.22.168.4) c: Front Squat (5sets of 5reps @ 13×1)
CrossFit 972 – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
CrossFit 972 – CrossFit Weightlifting a: snatch high pull.hang snatch (2.2 @ 6sets) tech priority but still build each set b: Snatch Balance (22.214.171.124.4) tech priority but still build each set Metcon Metcon (Time) 4rds for time 10 alternating kettle bell pu 16 kb walking lunge steps 53/35 30 hollow rocks
CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Reps) 10rounds for reps 30sec of burpees rest 30 sec 30sec of dumbell thrusters rest 30secweight of dumbbells should be moderate to somewhat heavy. you should be moving it, don’t get stuck only doing two reps in 30sec because the load was too much.
CrossFit 972 – CrossFit Open Gym Come make your weaknesses your strengths!
CrossFit 972 – CrossFit Technique 10min kipping handstand pushup tech Metcon Metcon (Time) for time 25 handstand push ups 50 toes to bar 100 air squats
CrossFit 972 – CrossFit Technique 10min split jerk tech Weightlifting Split Jerk 10 reps @ 60% 8 reps @ 70% 6 reps @ 75% 4 reps @ 80% Metcon Metcon (AMRAP – Reps) max front squat in 3min 135/95
CrossFit 972 – CrossFit Metcon Metcon (Time) 4rds for time 20 wall balls 200m medball run 20 med ball slams 200m med ball run 20/14you will return to your wall ball position for med ball slams.