tuesday 20th, 2018

CrossFit 972 – CrossFit Conditioning a1: Pull-ups (5×4-7 chest to bar) strict a2: Archer Pushup (5×10) 60sec rest between super sets Metcon Metcon (AMRAP – Rounds and Reps) 10min amrap 10kb swings 3 burpees 10 kb jerks 3 burpees 53/35

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Thursday 15th, 2018

CrossFit 972 – CrossFit Weightlifting Back Squat (find 3rep heavy in 10min ) Metcon a: Metcon (AMRAP – Rounds and Reps) 6min amrap 10 toes to bar 30 double unders b: Metcon (AMRAP – Rounds and Reps) 6min amrap 10 deadlifts 3 burpee over bar 135/95rx – 155/115rx+

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tuesday 13th, 2018

CrossFit 972 – CrossFit Gymnastics a1: Pull-ups (5×4-7) chest to bar, strict a2: Handstand Hold (5×15-25sec) 90sec rest between supersets Weightlifting Bent Over Row (30 reps @ 50% bodyweight) Metcon Metcon (Time) 75 wall balls for time 20/14

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monday 12th, 2018

CrossFit 972 – CrossFit Metcon Metcon (Time) 10 down to 1 cleans burpee over barbell 30 dbl undersyou pick a weight. make it challenging aka heavy. full depth on the catch. score total time here and weight below Clean and Jerk (clean weight from metcon) Cool Down a: Handstand Hold (accumulate 2min) b: L-Sit (accumulate[…]

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Quick Feet

CrossFit 972 – CrossFit Warm-up Metcon From 0:00 – 15:00 21 Burpee Box Jump Overs (24/20) 15 C2B Pullups 15 Burpee Box Jump Overs 12 C2B Pullups 9 Burpee Box Jump Overs 9 C2B Pullups Metcon On 20:00 AMRAP 18 Mins: 15/12 Cal Row 15 Wallballs (20/14) 12 Alt KB/DB Snatches (53/35) 9 T2B

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thursday 8th, 2018

CrossFit 972 – CrossFit Conditioning 400m Run (Time) Max Effort 400m Run4rds 90% effort on all attempts rest till fully recovered Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Cool Down coaches choice midline work if time permits

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