crossfit – monday 23rd, 2016

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:[…]

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crossfit – thursday 19th, 2016

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[…]

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crossfit – wednesday 18th, 2016

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.[…]

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crossfit – tuesday 17th, 2016

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.[…]

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crossfit – wednesday 11th, 2016

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[…]

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