crossfit – saturday 20th, 2016

CrossFit 972 – CrossFit Metcon Metcon (Time) For time Teams of 3 75 front squat 95/65 50 shoulder to overhead 95/65 25 ring rows 75 front squat 115/85 50 shoulder to overhead 115/85 25 ring rows 75 front squat 95/65 50 shoulder to overhead 95/65 25 ring rowsone partner working at a time.

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crossfit – thursday 11th, 2016

CrossFit 972 – CrossFit Conditioning a: Thruster (5×10) use dumbbells b: Planked DB Raise (5×10/arm) in plank position raise db up. – straight armed – scap activation Metcon Metcon (Time) 3 rft 16 wall ball 20/14 16 kb sumo dead 70/53 rx+ 4rft 20 wall ball 20/14 20 kb sumo dead 70/53

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crossfit – tuesday 9th, 2016

CrossFit 972 – CrossFit Weightlifting a: Hang Clean High Pull (3×15) explosive hips get tall keep bar close to the body b: Hang Power Clean (3×15) explosive hips fast elbows and feet solid catch in the front rack Metcon Metcon (AMRAP – Rounds and Reps) 8min amrap 6 goblet squats 6 kb power cleans 53/35

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