tuesday 6th, 2017

CrossFit 972 – CrossFit Metcon Metcon (5 Rounds for time) 5rft row sprint 600/450 10 kb swings 10 goblet squats 10 burpees 53/35 rest as needed between rds.each rd is high output. you should need several minutes to recover from each round.

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saturday – 3rd, 2017

CrossFit 972 – CrossFit Metcon Metcon (Time) buy in 200m partner carry – switch as needed 2rft 20 burpee over barbell each resting partner completes 10 t2b before switching 20 sync wall balls 20 deadlifts each 135/95 resting partner completes 10 ring push ups before switching 20 sync wall balls cash out 40 push jerks[…]

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tuesday – 30th, 2017

CrossFit 972 – CrossFit Conditioning a: Knees to Chest (5×12) 3 position b: Weighted Good Morning (5×12) Metcon Metcon (AMRAP – Reps) for reps min 0-5 amrap hill climbs min 6-10 amrap russian kb swings 53/35 min 11-15 amrap single unders

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monday – 29th, 2017

CrossFit 972 – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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wednesday – 24th, 2017

CrossFit 972 – CrossFit Technique hang power snatch Weightlifting a: Hang Power Snatch.Overhead Squat (10min emom @ 2.2) every min on the min 2 hang power snatch then 2 overhead squats b: Turkish Get Up (30 reps) moderate weight

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tuesday – 23rd, 2017

CrossFit 972 – CrossFit Technique jerk tech Weightlifting a: Jerk (10min emom 3 jerks moderate weight focus on clean) b: Standing Overhead DB Tricep Extension two hands on the dumbell, from an overhead and fully extended position of the arms, lower the weight behind the head, full range of motion is complete when elbows break[…]

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