CrossFit 972 – CrossFit Metcon Metcon (5 Rounds for time) 10 front squats 95/135, 200m sprint – rest 4 mins X 5 setsLooking for consistency across sets Cool Down Metcon (No Measure) 100 partner med ball sit-ups 14/20100 sit-ups combined total for partners
CrossFit 972 – CrossFit Weightlifting A1: Strict Press (6-8 reps ) A2: Bent Over Row (12 per arm) A3:: Strict Toes-To-Bar (AMRAP) T2B, K2E, Knee raises Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 50m farmers carry(heavy), 500 meter row/run, 50 mountain climbers
CrossFit 972 – CrossFit 16.1!
CrossFit 972 – CrossFit open gym / come get your gainz
CrossFit 972 – CrossFit The first workout for the Open will be announced tongiht! Conditioning a: 3min Hanstand Hold (Time) accumulate 3min. score the number of dismounts. the lower the number the better. each dismount is worth 1min on your score. b: 3min Front Lever Hold (Time) accumulate 3min. score the number of dismounts. the[…]
CrossFit 972 – CrossFit Metcon 1 Mile (Time) for time run 1 mile Weightlifting Bench Press (find 3rep max) Conditioning Metcon (Weight) for quality 50 barbell roll out 50 side bridges/side 50 weighted glute bridges 2sec hold at the top2sec hold at the top of each movement. score weight on glute bridges. use a barbell[…]
CrossFit 972 – CrossFit Weightlifting Back Squat 3rep 3rep maxfind your 3rep max Metcon a: Continuous Pull-ups (AMRAP – Rounds and Reps) With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Use as many sets each[…]
CrossFit 972 – CrossFit Metcon Metcon (Time) teams of 3 for time row 2500m partner 2 and 3 do situps 150 db thrusters partner 2 and 3 hold plank 75 box jumps 24/20 partner 2 and 3 sing a song 800m team run with 1 medball 20/14
CrossFit 972 – CrossFit get your ass in here and do something!
CrossFit 972 – CrossFit Weightlifting a: Cossack Squat (16reps ahap with a 2sec hold at bottom position) find working weight and stay with it. b: Sumo Deadlift (4×12) build each set Metcon Metcon (3 Rounds for time) 3rft 400m run 10 toes to bar 15 russian kbs 70/53 20 air squats rest up to 3min[…]