wednesday 6th, 2017

CrossFit 972 – CrossFit Weightlifting a: Strict Press (6×3) start heavy and stay heavy rest as needed b: Deadlift (8×2) start heavy and build rest as needed Metcon Metcon (Time) 3rft 400m run 10 box jump overs 24/20 20 russian kb swings 53/35rx – 70/53rx+

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saturday 2nd, 2017

CrossFit 972 – CrossFit Metcon (AMRAP – Reps) teams of 2 20min amrap 20 thrusters 115/75 box jumps 24/20 burpees 30 thrusters 95/65 box jumps burpees 40 thrusters 75/45 box jumps burpees 50 thrusters 45/35 max cal row in time remaining

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thursday 31st, 2017

CrossFit 972 – CrossFit Weightlifting Back Squat (5×3) 5-8 min to find working weight (ideally close to 70-75% of 1rm), build each set incrementally, get heavy. Metcon a: Metcon (AMRAP – Rounds and Reps) 8min amrap 4 kb snatch to lunge 35/26 6 burpee over kb8min rest b: Metcon (AMRAP – Rounds and Reps) 8min[…]

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wednesday 30th, 2017

CrossFit 972 – CrossFit Warm-up 1 Mile (Time) for time run 1 mileeasy pace Metcon Metcon (AMRAP – Reps) 10 sec work – 20 sec rest min 1-5 high knee in place min 6-10 air squat min 10-15 push press 45/35speed work each 10 seconds is meant to be all out sprint, maintain full range[…]

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monday 28th, 2017

CrossFit 972 – CrossFit Conditioning a1: Ring Rows (5×6 ) in as difficult a position as possible. short pause at top. straight into a2 Ring Push Ups (5×6 @31×1) 90sec rest between sets Metcon Metcon (Time) 3rds 14 wall balls 20/14 14 kb snatch 53/35 14 pushups

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saturday 26th, 2017

CrossFit 972 – CrossFit Metcon a: Metcon (AMRAP – Reps) teams of 2 10min amrap 200m relayalternate laps each lap is a rep 5min rest before next amrap Metcon (AMRAP – Rounds and Reps) same teams of 2 15min amrap 5 burpee med ball chest pass 20/14 @ 12ft/6ft 10 deadlifts 225/165stand at prescribed distance[…]

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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. Metcon 1000m Row (Time) Max[…]

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