CrossFit 972 – CrossFit Weightlifting a: Bench Press (find 1rm) b: Front Squat (find 1rm) c: Snatch Balance (work triples) tech priority work of fast consistent footwork and punch up

CrossFit 972 – CrossFit Weightlifting Push Press (find 1rm) Deadlift (find 1rm) Technique Split Jerk 10min practice tech priority moderate weight.

CrossFit 972 – CrossFit Weightlifting Back Squat (find that 1rm!) Technique 10min clean practice low weight Clean (find moderate to heavy dbl)

CrossFit 972 – CrossFit Technique 20min snatch technique work empty barbell Metcon Metcon (Weight) 12min emom 2 snatchtech priority focus on progression moderate weight

CrossFit 972 – CrossFit Metcon (AMRAP – Reps) teams of 2 25min amrap partner a runs 400m partner b max effort hang power clean switch partner a runs 400m partner b max effort back squat switch partner a runs 400m partner b max effort dbl unders partner a runs 400m parnter b max effort burpees[…]

CrossFit 972 – CrossFit Weightlifting Push Press (6×2) take time to build to find one heavy weight for all six sets. HEAVY Metcon Metcon (5 Rounds for time) 5rft 500m row sprints score each round rest as needed Cool Down coaches choice midline work if time permits

CrossFit 972 – CrossFit Metcon Metcon (Time) 4rft 20 russian kb swings 50ft oh kb walk 10 goblet squats 50ft oh kb walk 53/35 – 70/53you can only advance in walk with kb overhead Metcon (Time) for time 50 burpees 200 double unders

CrossFit 972 – CrossFit Weightlifting Deadlift (8×2) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit 972 – CrossFit Weightlifting Back Squat (8×2) heavy Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Cool Down Coaches choice posterior chain mobility

CrossFit 972 – CrossFit Metcon (Time) teams of two 6rft rx 400m run 10 pull ups 20 box jumps 24/20 30 cleans 95/65 —- rx+ 400m run 6 bar muscle ups 12 box jump overs 24/20 24 cleans 115/95