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[…]
CrossFit 972 – CrossFit Metcon a: Metcon (AMRAP – Reps) 6min max effort squat clean 135/953min rest before b b: Metcon (AMRAP – Reps) 6min max effort jerk 115/65 Weightlifting Front Squat (4×10 @ 75-80%)
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
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[…]
CrossFit 972 – CrossFit Gymnastics a: Pull-ups (3×10 + banded drop set) b: Ring Push Ups (3×10 + regular push up drop set) Metcon 5k Run (Time) Max Effort 5k Runshow up. bacardi and coke, do it.
CrossFit 972 – CrossFit Weightlifting a: Snatch Balance (20 reps for quality at moderate weight) b: Snatch Grip Deadlift (5×3) Metcon Metcon (Time) 6rft 3 power snatch 3 ohs 3 bent over row 30 dbl unders 95/65rx – 115/95rx+
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
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.[…]
CrossFit 972 – CrossFit Metcon Metcon (Time) 4rft 2 med ball hill runs 20/14 75 dbl unders 10 burpee over med ball Metcon (AMRAP – Rounds and Reps) 12min amrap 10 deadlift 185/135 10 toes to bar 5 handstand push up
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.