CrossFit 972 – CrossFit Weightlifting a1: Double Kettlebell Front Squat (5×10 @ 13×1) spend some time finding a working weight, be heavy, then rock it out with the same weight all five sets. two kettlebells in the front rack position. stay vertical and engaged in the bottom. 3 full seconds hold at the bottom a2:[…]
CrossFit 972 – CrossFit Metcon Metcon (Time) Teams of 2 6rft 10 burpees 20 med ball squat pass 20/14 30 kb sumo deadlift 70/53 40 push press 45/35
CrossFit 972 – CrossFit Conditioning Box Jumps (6×8 30/24) short quick dip, pull arms back, explode up and drive with arms. work on full hip extension. preferably done bounding, rest on top of the box. Metcon Metcon (Time) 6rft 14 weighted overhead box step up 25/10 14 hand release push upsarms and chest vertical on[…]
CrossFit 972 – CrossFit Conditioning a: Metcon (AMRAP – Reps) 4 – 2min rfr 1min rest between rounds max effort reverse lunge in squat position3,2,1, go… stay in a squat position with thighs parallel to the ground, reverse lunge while maintaining this position, alternate legs. each step is a rep. do not mind the burn.[…]
This is David. David was looking for something. David found us. David has lost 15lbs since he’s been with us and has had gainz in strength he did not expect to see. We bring out your awesome. We love David.
CrossFit 972 – CrossFit Conditioning a: Side Planked DB Lateral Raise (3×10/arm) In a side plank position with bottom hand on the ground for support, maintain plank position while completing a lateral raise with the opposite arm, full range of motion is complete when you form a T. Scaled is support on bottom with elbow.[…]
CrossFit 972 – CrossFit Metcon a: Metcon (AMRAP – Rounds and Reps) 8min amrap 5 strict press 5 push press 5 ohs 45/355min rest b: Metcon (AMRAP – Rounds and Reps) 6min amrap russian kb swing 35/24 30 dbl unders
CrossFit 972 – CrossFit No Open Gym. See you tomorrow.
CrossFit 972 – CrossFit Conditioning Weighted Walking Lunges (4×10/leg) NOT WALKING, alternate them in place, go heavy, vertical torso Metcon Metcon (AMRAP – Reps) 2rds for reps 3min max push ups 3min max sit up 3min max air squat 6min rest between rds
CrossFit 972 – CrossFit Conditioning Bent Over Row (Dumb Bell) (5×12/arm) strict movement. no heaving. if you’re heaving it’s too much weight so kick it back and work on strict range of motion. Curls (dumbbells) (5×12/arm) stand tall, strict movement, humerus should stay in a vertical position and stationary, pivot at the elbow. full extension[…]