thursday 19th, 2017

CrossFit 972 – CrossFit Technique 15min hang power snatch warm up and tech. solid progression work. Metcon Metcon (Weight) 15min emom hang power snatch.overhead squat 2.2tech priority you may go heavy but within the ability to keep textbook form and progression. NO MISSES. Cool Down 40 v-ups 40 arch extensions

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wednesday 18th, 2017

CrossFit 972 – CrossFit Weightlifting a1: Push Press (6×10) build as you go as heavy as you can to reps unbroken a2: Sumo Deadlift High Pull (6×15) keep one weight across all sets, use a kb rest up to 2min Metcon Metcon (AMRAP – Rounds and Reps) 12min amrap 10 goblet squat 35/26rx – 53/35rx+[…]

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tuesday 17th, 2017

CrossFit 972 – CrossFit Gymnastics a: Pull-ups (5×3-6 strict) scale accordingly, if it’s easy add weight b: Ring Dips (5×5-8) Metcon Metcon (Time) for time 50 wall balls 20/14 40 hand release push ups 30 box jumps 24/20 20 burpees

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monday 16th, 2017

CrossFit 972 – CrossFit Metcon Metcon (5 Rounds for reps) 5rds rest to full recovery 60ft front rack lunge steps 2min max cal rowdb or kb for front rack 50/35 score each round Cool Down 50 GHD situps and back extensions 1sec pause on back extensions

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wednesday 11th, 2017

CrossFit 972 – CrossFit Conditioning a: Push-ups (7×6 @31×1) 1min rest each set a full 3sec to lower your chest to the ground b: Standing Overhead DB Tricep Extension (4×10) 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[…]

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tuesday 10th, 2017

CrossFit 972 – CrossFit Gymnastics Pull-ups (6×4-6 @31×1) a controlled 3sec descent from the top. Weightlifting Bent Over Row (6×4) go heavy, maintain neutral spine, no heaving Metcon Metcon (Time) 4rft 20 wall balls 20/14 400m run

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