crossfit – tuesday 2nd, 2016

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:[…]

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crossfit – thursday 28th, 2016

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[…]

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crossfit – tuesday 26th, 2016

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.

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crossfit – saturday 23rd, 2016

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[…]

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