wednesday 23rd, 2017

CrossFit 972 – CrossFit Weightlifting Bench Press (10×3) Git heavy ppl! Plenty of rest between sets, aka get fully recovered. Barbell needs to touch chest, be explosive back up. Let’s build some strength! Gymnastics Pull-ups (5×5+drop set) 5 strict pull-ups immediately followed by a max effort drop set using bands. rest as needed Metcon 1000m[…]

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monday 21st, 2017

CrossFit 972 – CrossFit Gymnastics a1: Toes-To-Bar (5×8@31×1) full 3sec on the way down a2: Weighted Good Morning (5×8 @1131) find a challenging weight and stick with it. 60sec rest between supersets Metcon Metcon (AMRAP – Rounds and Reps) 12min amrap 10 kb swings 53/35rx – 70/53rx+ 15 hollow rocks

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saturday 19th, 2017

CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) teams of 2 30min amrap 200m single arm kb oh walk 53/35 20 toes to bar 20 push press 95/65 2 med ball hill run + 15 air squats at top of hill 20/14 – only advance with kb oh on walks – hill[…]

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monday 14th,

CrossFit 972 – CrossFit Weightlifting a1: Overhead Squat ( Kettlebell ) (6×6/arm) a2: Kettle Bell Swings (6×12) rest 90sec between supersets Metcon Metcon (Time) 4rft 12 wall balls 20/14 12 pull ups 400m run

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saturday 12th, 2017

CrossFit 972 – CrossFit Hidalgo (Time) For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead 20 Box Jumps, 24″ 20 Squat Cleans, 135# Rest 2-Minutes Run 2 Miles If you’ve got a 20# vest or body armor, wear it.In honor of U.S.[…]

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wednesday 9th, 2017

CrossFit 972 – CrossFit Weightlifting a1: Lying Lateral Dumbbell Raise (5×6/arm) lying on bench a2: Push Press (5×6) 60sec rest between supersets Gymnastics b1: Pull-ups (4×10) strict b2: Pull-ups (4 x max effort) banded drop sets 90sec rest between supersets Cool Down coaches choice midline work if time permits.

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