FTA – Thursday August 27

CrossFit 972 – Functional Training Metcon (No Measure) 3 rounds; 15 KB swings 400m run rest 2 minutes b/t each round 5 minute intermission, including 2 minutes from last set above 3 rounds; 10 broad jumps 350m row rest 2 minutes b/t each round 5 minute intermission, including 2 minutes from last set above superman[…]

crossfit – wednesday 26th, 2015

CrossFit 972 – CrossFit Gymnastics Unbroken Double Unders (AMRAP – Reps) 3-5 attempts at max unbroken double unders Weightlifting a: Hang Snatch (build to 1rh in 10min) b: Snatch High Pull (4×6 @ 105% of hang snatch 1rh) Metcon Metcon (AMRAP – Rounds and Reps) 6min amrap 4 burpees 4 box jumps 4 goblet squats[…]

crossfit – tuesday 25th, 2015

CrossFit 972 – CrossFit Technique 10min kipping pullup tech/practice Weightlifting building strength for pullups a1: Bent Over Row (5×10 ahap with proper form) a2: Curls (dumbbells) (5×10 ahap with proper form) rest 60sec between supersets Metcon Metcon (AMRAP – Rounds and Reps) 8min amrap 6 toes to bar 6 kbs 53/35

FTA – Tuesday August 25, 2015

CrossFit 972 – Functional Training Metcon (Calories) 6 sets @ consistent pace per set 15 box jumps, step down rest 10 seconds AMRAP calories rowed in 60 seconds rest 3-5 mins Metcon (No Measure) 25 push-ups 40 sit-ups 15 push-ups 20 sit-ups *break 3-5 mins 3 mins of plank