tuesday 5th, 2017

CrossFit 972 – CrossFit Gymnastics Pull-ups (6×3-5) strict movement rx – chest to bar scaled – banded chest to bar Metcon Metcon (4 Rounds for time) 4rft 500m row 20 single kb jerks 53/35 10 box jumpsscore rds individually rest as needed try to maintain high output evenly across all rds. Mobility roll lats and[…]

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wednesday 29th, 2017

CrossFit 972 – CrossFit Weightlifting Clean (find heavy double) Metcon Metcon (Calories) a – 4:00 mins to complete 3 Rounds 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks (95/65) Time remaining – Max cal row Rest 4:00 mins b – 4:00 mins to complete 2 Rounds 12 Deadlift, 9 Hang Power Cleans, 6 Push[…]

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monday 4th, 2017

CrossFit 972 – CrossFit Weightlifting snatch high pull.hang snatch.snatch balance (build to moderate load) tech work. no fails Metcon Metcon (Time) for time 30 thrusters 5 burpees 20 thrusters 5 burpees 10 thrusters 5 burpees 95/65thrusters are to be done unbroken. if you cannot do unbroken rx then scale to as heavy as possible to[…]

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Mr. Rogers

CrossFit 972 – CrossFit Metcon Roger In teams of 2: Run 1200m 60 hang power cleans Run 800m 40 hang power cleans Run 400m 20 hang power cleans 95/135 *both partners complete all runs. One partner working at a time on cleans.

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thursday 30th, 2017

CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15min amrap 200m med ball run 20 medball situps 10 burpee over medball 20/14 Metcon (AMRAP – Rounds and Reps) 15min amrap 20 single leg box step up 24/20 10 t2b 5 hand release push ups

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tuesday 28th, 2017

CrossFit 972 – CrossFit Weightlifting Bench Press (6×3) Metcon Metcon (Weight) 2rds of min 1 – 10 deadlifts @ 50% of 1rm min 2 – 50 dbl unders min 3 – 8 deadlifts @ 55% min 4 – 20 situps min 5 – 6 deadlifts @ 60% min 6 – rest

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monday 27th, 2017

CrossFit 972 – CrossFit Weightlifting Snatch Pull.Hang Power Snatch.Overhead Squat (1×1) 1@50% of 1rm 1@55% 1@60% 1@65% 1@70% 1@75% 1@80% Metcon Metcon (Time) for time 800m run cal row 30/21 25 burpees 20 clean and jerks 115/80rx – 135/95rx+

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saturday 25th, 2017

CrossFit 972 – CrossFit Metcon (Time) for time 1 kb hill suitcase carry 70/53 15 deadlifts @ bw 200m run 50 kb swings 53/35 400m run 50 kb swings 53/35 200m run 15 deadlifts @ bw 1 kb hill suitcase carry 70/53 then 150 dbl unders 150 air squatswelcome back

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