crossfit – thursday 21st, 2016

CrossFit 972 – CrossFit Conditioning a: Pike Pushup (50) Handstand variation from box. Scale down to feet if needed b: Kettle Bell Windmill (50) c: Weighted Good Morning (50) barbell on back Metcon Metcon (No Measure) 6min emom 10 deadlift 135/95 10 hop over bar

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crossfit – monday 11th, 2016

CrossFit 972 – CrossFit Weightlifting a: Hang Power Snatch (4×8) moderate weight. work on solid progressions. b: Sots Press (4×8) get heavy Metcon Metcon (AMRAP – Reps) for reps 4rds max effort back squat 95/65 round is over as soon as barbell comes off your back.

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