CrossFit 972 – CrossFit open gym / skill development / mobility remember there is not 5:30 tonight. it’s the last week of the open!
CrossFit 972 – CrossFit Weightlifting a: Turkish Get Up (30) do not go over 53/35 b: Kettle Bell Swings (50 ahap) doesn’t have to be unbroken, just get them done with form you’d show your mama. Metcon Metcon (Time) 3rft 20 pushup to kb pull unders 20 goblet squat 400m run 35/26like this but different.[…]
CrossFit 972 – CrossFit Weightlifting Dumbbell Chest Fly (4×8 @31×1) on the flat bench, slight bend in the elbows, get as wide as you can. work up in weight and make it challenging. Shirtless Scott will show you what’s up. https://www.youtube.com/watch?v=eozdVDA78K0 Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
CrossFit 972 – CrossFit Weightlifting Push Press (work to heavy triple in 12min) Metcon Metcon (AMRAP – Rounds and Reps) 12min amrap 8 hand release push up 8 medball clean 20/14 8 mountain climbers Conditioning coaches choice midline work in time remaining. let’s make abs.
CrossFit 972 – CrossFit Conditioning a: Cossack Squat (50reps with 2sec hold in bottom position) focus on positioning of plant foot. weight in the midfoot with heel on the ground. get as low as you can while maintaining upright torso. point toes up on trail foot. only add weight if you can maintain proper positioning.[…]
CrossFit 972 – CrossFit open gym / skill development / mobility
CrossFit 972 – CrossFit Weightlifting a1: Kettlebell Seesaw Press (3×20) a2: Shoulder Fly (3×14) alternate each rep between front and lateral fly rest 1min Metcon b: Metcon (AMRAP – Reps) 4rfr 30sec amrap of each box jumps 24/20 push ups pull ups 20m shuttle run rest 3minthere is no transitional rest
CrossFit 972 – CrossFit Conditioning a: 100m Run (8) each second is a min on you scoreeffort starts at 50%. work up. by the 4th or 5th attempt you should be at 100%. b1: Deadlift (4×10 @3×20) rx is 30% of 1rm b2: Hollow Body Hold (4x alap) rest 1min
CrossFit 972 – CrossFit Gymnastics Pull-ups (partner strict pull up ladder 1-7-1) Metcon Metcon (Time) 5rft 20 push press 95/65 12 med ball v-ups 20/14 200m run
CrossFit 972 – CrossFit Weightlifting a: Back Squat (4x 4-6 rest 1.5-2min) b: Weighted Jumping Squats (4×15 rest 1.5min) Conditioning c: Glute-Ham Raises (4x10reps as slow as possible) work with partners and alternate sets Cool Down if time permits 4min tabata plank hold