monday – 22nd, 2017

CrossFit 972 – CrossFit Weightlifting Sumo Deadlift (4×30 ahap) pick a heavy weight and stay with it Metcon Metcon (AMRAP – Reps) tabata air squatsscore is lowest rd Metcon (AMRAP – Reps) tabata push upsscore is lowest rd 1 Mile (Time) for time run 1 mile

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monday – 15th, 2017

CrossFit 972 – CrossFit Weightlifting a: Front Squat (4×5 @33×1) 3sec down, 3sec hold All sets heavy b: Bent Over Row (4×15) moderate to light heavy focus on rom. full arm extension at bottom, barbell to chest at top, no heaving. Metcon Metcon (Time) 5rft 1 med ball hill run 20/14 16 toes to bar[…]

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monday – 8th, 2017

CrossFit 972 – CrossFit Weightlifting Deadlift (4×6 @31×1) Standing Overhead DB Tricep Extension (4×10 @31×1) 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 90degrees, raise back up overhead. Metcon Metcon (5 Rounds for[…]

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