CrossFit 972 – CrossFit Metcon Metcon (Time) 6rft row sprint 500/350 10 burpee over barbell 10 thrusters 95/65 10 toes to bar 30min cap Cool Down coach’s choice mobility -glutes – hips

CrossFit 972 – CrossFit Weightlifting Hang Snatch.Overhead Squat (15min to work to 70% of 1rm snatch ) Metcon Metcon (AMRAP – Rounds and Reps) 12min amrap 20 kb swings 53/45 10 box jumps

CrossFit 972 – CrossFit Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# / 185# 15 Box Jumps,[…]

CrossFit 972 – CrossFit Weightlifting Bench Press (Incline) (5×6) 1-1.5min rest Gymnastics Pull-ups (50 reps weighted) strict and for quality Metcon Metcon (Time) 3rft 200m kb briefcase carry 70/53 15 box jumps 30 hand release push ups

CrossFit 972 – CrossFit Metcon Metcon (Time) 2 times through everything below for time. you end up doing 6 total rds of the triplet and 1600m of running. 3rds 7 thrusters 75/55 7 pull ups 7 burpees then 800m run

CrossFit 972 – CrossFit Weightlifting a: Strict Press (3×20 unbroken reps with 60sec rest) choose load accordingly. 20 nonstop unbroken reps. b: Deadlift (3×20 unbroken reps with 60sec rest) Metcon Metcon (AMRAP – Reps) for reps min 1-4 row sprint 500/350 max effort hang power snatch in time remaining 96/65 2min rest min 7-10 row[…]

CrossFit 972 – CrossFit Warm-up 4rds of Cindy for quality then light mobility Metcon Metcon (Time) for time 800 M Run 20 medball situps 20/14 600 M Run 10 seated shoulder press @ 50% BW 400 M Run 20 medball situps 20/14 200 M Run 10 seated shoulder press @ 50% BW

CrossFit 972 – CrossFit Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about Danny click here

CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20min amrap 20 push ups 20 single arm kb rows 53/35 10 med ball shoulder toss 20/14 Gymnastics Ring Plank (accumulate 3min)