CrossFit 972 – CrossFit Weightlifting a: Strict Press (3×21’s) b: Curls (dumbbells) (3×20 alternating) Metcon Metcon (Time) 4rft 20 double kb alternating lunge 35/24 200m runhold kbs in rack position.
CrossFit 972 – CrossFit Weightlifting Deadlift (work to heavy double) Metcon Metcon (3 Rounds for time) 3rft 500m row 400m run 30 weighted situp 25/10 rest as needed between rounds. score reach round.
CrossFit 972 – CrossFit Gymnastics Gymnastics a: Handstand Hold (6 x alap (as long as possible) newbies will us a box and work holds in a pike position. vets will partner up with partner spotting via legs b: Knees to Chest (weighted) (4×10 heavy) c: Weighted Good Morning (4×10 ahap with proper form) Metcon d:[…]
CrossFit 972 – CrossFit Weightlifting a: Overhead Squat ( Kettlebell ) (4×10/arm @12X1) b: Kettlebell Seesaw Press (4×16) Metcon Metcon (Weight) 12min emom 2 – kb squat snatch 2 – burpee over kb 35/15
CrossFit 972 – CrossFit Metcon Metcon (Time) teams of 3 2500m row 200 russian kettlebell swings 53/35 100 goblet box step ups 20/16 50 hand release push ups 100 kb deadlifts 200 speed skaters 800m med ball team run 20/14
CrossFit 972 – CrossFit Conditioning a: Turkish Get Up (40) b: Ring Scap Retraction (40) 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. Metcon Metcon (Time) for time 40-20-10 kb snatch goblet[…]
CrossFit 972 – CrossFit Conditioning a: Knees to Chest (50) on rings b: Side Pulls (50/side) c: Superman (50) 2sec hold Metcon Metcon (Time) for time 200m run 30 box jump 24/20 200m run 30 jumping jacks 200m run 30 wall balls 20/14 200m run
CrossFit 972 – CrossFit Technique 10-15min hang snatch tech work Weightlifting a: Hang Snatch (4×8) light to moderate weight, tech priority b: Overhead Squat (4×5 @24×1) 2sec down, 4sec hold at the bottom. you’ll have to stay light to moderate with the weight stay engaged in bottom.
CrossFit 972 – CrossFit Technique 10min double under practice Weightlifting Kettlebell Clean and Jerk (4×10/arm) light to moderate weight, tech priority Metcon Metcon (Time) 6rft 30 air squats 50m shuttle run 30 db push press 50m shuttle run
CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) team of 2 15min running clock 10 dbl deadlift 225/135 10 burpees 15 dbl deadlift 10 burpees 20 dbl deadlift 10 burpees …keep building in reps of 5 on deadlifts until time expires both team members on the bar at same time for deadlifts[…]