CrossFit 972 – CrossFit Weightlifting a: Split Lunge (6×15/leg) with a db/kb in each hand, get into the top of the lunge position, lower until the back knee touches the ground, raise back up to top of lunge. b: Shoulder Press (4×30) with dumb bells, alternate reps. Metcon Metcon (AMRAP – Rounds and Reps) 12min[…]
CrossFit 972 – CrossFit Metcon Metcon (Time) teams of 2 for time 200 air squats 200 double unders 800m team run 100 kb/db sntaches 100 kb/db ohs 53/35 800m team run
CrossFit 972 – CrossFit Conditioning a: Metcon (Weight) db shoulder complex front raise.lateral raise. bent over fly 5 x 10.10.10 rest 2min between sets b: Shrug (5x30reps) use dbs c: Curls (dumbbells) (5×30 total) Cool Down 800m jog then 3rds of tabata your choice of movement
CrossFit 972 – CrossFit Weightlifting Front Squat (4 x max effort 95/65) Metcon Metcon (Time) 5rft 15 wall balls 20/14 15 box jumps 24/20 400m run
CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20min amrap 12 man makers 12 squat jump 12 db push presspick a set of medium weight dbs.
For those kettle bell front squats!
CrossFit 972 – CrossFit Metcon Metcon (Time) teams of 2 for time 100 push press 95/65 200m farmer carry 53/35 100 dbl under 200m farmer carry 100 kbs 53/35 200m farmer carry emom – 2 burpees eachone partner works at a time. every minute on the minute both partners complete 2 burpees.
CrossFit 972 – CrossFit Conditioning a: Kettle Bell Windmill (4×12/arm) https://www.youtube.com/watch?v=6651sjanpxI b: Lying Single Leg Raise (4×10/leg @ 31×3) lying on your side, with a straight leg, raise the leg that is on top all the way to vertical.3 second hold at vertical 3 second descent Metcon Metcon (Time) for time 200 dbl unders 100[…]
CrossFit 972 – CrossFit Conditioning a: 800m Run (Time) Max Effort 800m Run3 attempts score your best time b: 1500m Row (Time) max effort 1500m row c: Metcon (No Measure) for quality 60 heel tap 60 scissor kicks 60 straight leg raise 60 roll up
CrossFit 972 – CrossFit Weightlifting a: Bent Over Row (4 max effort attempts) spend time to find your working weight rx 95/65 scale accordingly keep your back neutral! score your total reps for all four attempts score should read 1 x total reps @ weight used b: Shoulder Press (dumbbell) (4×20) not alternating Metcon Metcon[…]