crossfit 6th, 2018

CrossFit 972 – CrossFit Metcon Metcon (5 Rounds for reps) 5rds for time 1 row 500/350 10 ohs 95/65 10 kb snatch 53/35 40 double unders rest 1 to 1/2rest period is half that of the work period. score each round Cool Down time permitting, knock out ghd situps and hip extensions

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wednesday 31st, 2018

CrossFit 972 – CrossFit Weightlifting Snatch (9min emom) Min 1-6reps @50% 2-5reps @55% 3-4reps @60% 4-3reps @65% 5-2reps @70% 6-4reps @65% 7-3reps @70% 8-2reps @75% 9-1rep @80-90% rx athletes follow the percentages. athletes less familiar with the movement will stay at a moderate weight perform triples every minute on the minute focusing on solid tech.[…]

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tuesday 30th, 2018

CrossFit 972 – CrossFit Weightlifting a: Bench Press (Floor) (5×6) from the rack, partner lift off required. focus on pressing force off the ground. keep legs extended and inactive. do not let elbows crash onto the ground. build each set b: Bent Over Row (5×6) build each set Metcon Metcon (Time) for time 9-15-21 pull[…]

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monday 29th, 2017

CrossFit 972 – CrossFit Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Weightlifting a: Clean.Hang Power Clean.Front Squat (15min to build to heavy 1 complex) b: Jerk (12min split jerk practice)

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tuesday 23rd, 2018

CrossFit 972 – CrossFit Gymnastics Box Step Ups (30/leg) pistol progression work. set box high enough to start at bottom of pistol position, drive through the foot to standing position, control yourself back down smoothly. Metcon Metcon (AMRAP – Reps) 60sec amraps Minute 1-squat jumps 2-double unders 3-push press 45/35 4-rest x3 Mobility coache’s choice[…]

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