CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20min amrap 10 deadlift 135/115 200m farmer carry *something heavy 10 knees to chest
CrossFit 972 – CrossFit Conditioning a: Pull-ups (7×3-5reps) strict, no swinging or kipping, don’t be that person. that’s why the reps are low. b1: Cuban Barbell Press (5×6) go straight to the ring rows b2: Ring Rows (5×6) rest 1-2min c: Tabata Planks
CrossFit 972 – CrossFit Warm-up JOG 1 MILE WITH A SMILE. 60-75% Metcon Metcon (Time) 50-30-10 russian kb swing 53/35 alternating lunges double unders 10min time cap Cool Down 75 situps. keep it sexy.
CrossFit 972 – CrossFit Conditioning a: Box Step Ups (5×10/leg) single leg, pistol progression style. all about control. b: Strict Press (5×8) Metcon Metcon (3 Rounds for time) 3rft 800m row 25 kb head cutters 53/35 rest as needed each round scored individually
CrossFit 972 – CrossFit Metcon Metcon (Time) Teams of 2 100 medball squat pass 20/14 – 8ft/6ft 75 hand release push ups 50 burpees over partner while partner is in plank 75 kb sumo deadlifts 70/53 100 MTB climbers
CrossFit 972 – CrossFit Weightlifting get heavy a: Deadlift (3×8) b: Bench Press (Dumb Bell) (4×8) Gymnastics L Hang (accumulate 4min)
CrossFit 972 – CrossFit Weightlifting a: Overhead Squat (6×4) b: Push Press (6×10) Metcon Metcon (Time) 3rft 50 double unders 25 russian kb swings 70/53
CrossFit 972 – CrossFit Conditioning a: Jefferson Curls (4×12) b: Metcon (Weight) kettlebell flow cross clean thruster with twist cossack squat 5×4/armmovement standards are priority.
CrossFit 972 – CrossFit Metcon Metcon (7 Rounds for time) 7rds afap 500m row sprint 16 split squats EACH ROUND IS AN ALL OUT SPRINT. you have to rest between rounds. wait until your hr goes back down close to normal before starting your next round. score time for each round.
CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Reps) as many reps as possible teams of 2 4min each movement 4 burpees emom by both partners switch as needed alternating lunge steps push ups scissor kicks to vertical med ball thusters 20/14