crossfit – tuesday 5th, 2016

CrossFit 972 – CrossFit Weightlifting newbies pick a light to moderate weight and work on technique. others pick something heavy and stick with it. a: Snatch Grip Deadlift (6×4) b: Hang Snatch High Pull (6×4) Metcon Metcon (Time) 4rft 10 push press 10 front squats 95/65

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crossfit – thursday 30th, 2016

CrossFit 972 – CrossFit Conditioning use moderate to heavy loads on movement with weights. if you cannot do an unassisted or unmodified push up, you will work on developing the strength to do so instead of the archers a: Arnold Press (4×10) b: Barbell Shrug (4×10) c: Ring Curl (4×10-15) setup same as ring row[…]

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crossfit – wednesday 29th, 2016

CrossFit 972 – CrossFit Metcon a: Metcon (AMRAP – Rounds and Reps) 5min amrap 2 burpees 4 kb snatch 53/355min rest b: Metcon (AMRAP – Rounds and Reps) 5min amrap 2 goblet squats 53/35 4 kb jump over5min rest c: Metcon (Time) for time 10-1 deadlift @bw 30dbl unders10 deads to 30 doubles 9 deads[…]

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crossfit – thursday 23rd, 2016

CrossFit 972 – CrossFit Conditioning a: Man Makers (4×12 ahap) don’t blow through these. do them right. b: Ring Scap Retraction (4×12 @21×2) Hanging from the rings with arms locked out, pull up while mainting lock in elbows. movement is all through the shoulders and done so by squeezing the scaps down and across. c:[…]

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crossfit – wednesday 22nd, 2016

CrossFit 972 – CrossFit Conditioning a: Pike Pushup (5×10) Handstand variation from box. Scale down to feet if neededget full range of motion. do not cut it short. scale accordingly to accommodate this. b: Weighted Glute Bridge (5×10) solid squeeze of the tush at the top. Metcon Metcon (Time) 21-15-9 thrusters 95/65 v-ups

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