1.5.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Silverback Gymnastics 18.5 On the Minute x 12 (3 Rounds): Minute 1 – 40% of Max Set Minute 2 – 35% of Max Set Minute 3 – 35% of Max Set Minute 4 – Rest Metcon Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor[…]

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30.1.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Silverback Squats 18.5 Every 3 minutes complete: Wave #1 Set #1 – 5 Back Squats @ 73% of 1RM Back Squat Set #2 – 3 Back Squats @ 78% of 1RM Back Squat Set #3 – 1 Back Squat @ 83% of 1RM Back Squat ——– Wave[…]

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27.4.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Silverback Pause Squats 18.4 EMOMx9 1 Tempo Front Squat 4 Seconds Down 4 Second Stand Set #1 – 1 Rep @ 62% of 1RM FS Set #2 – 1 Rep @ 62% of 1RM FS Set #3 – 1 Rep @ 62% of 1RM FS ——– Set[…]

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26.4.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Flapjacks (Time) For Time: 150 KBS 53/35 *5 Burpees EMOM until completed; start with Burpees ——– RX+ 150 KBS 70/53 *5 HSPU EMOM until completed; start with HSPU

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25.4.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique 1RM Hang Squat Clean EMOMx 10 complete 1 Hang Squat Clean Set #1 – 1 Pausing HSC + 1 HSC @ 50% of 1RM Clean Set #2 – 1 Pausing HSC + 1 HSC @ 55% of 1RM Clean Set #3 – 1 Pausing HSC +[…]

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24.4.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Silverback Gymnastics 18.3 On the Minute x 12 (3 Rounds): Minute 1 – 35% of Max Set Minute 2 – 35% of Max Set Minute 3 – 35% of Max Set Minute 4 – Rest Metcon Traffic Jam (3 Rounds for reps) Part #1 AMRAPx5 600 Meter[…]

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23.4.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Squats 18.4 EMOMx9 Wave #1 Set #1 – 6 Back Squats @ 71% of 1RM Back Squat Set #2 – 4 Back Squats @ 76% of 1RM Back Squat Set #3 – 2 Back Squats @ 81% of 1RM Back Squat ——– Wave #2 Set[…]

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20.14.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Pause Squats 18.3 EMOMx9: Set #1 – 1 Rep @ 60% of 1RM FS Set #2 – 1 Rep @ 60% of 1RM FS Set #3 – 1 Rep @ 60% of 1RM FS ——– Set #4 – 1 Rep @ 64% of 1RM FS[…]

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19.4.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Bad Boys (Weight) EMOMx10 5 KB Clean and Jerks 53/35 10 Pushups —rest 5 minutes— EMOMx10 12 KBS 53/35 12 Air Squats *Both movements are completed within the minute *Score is weight used for Kettlebell

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18.4.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Full Circle (Time) For time: 1,500 Meter Row 100 Double-Unders 30/21 Calorie Air Bike 100 Double-Unders 1,500 Meter Row *If we are not biking today we are completing 50 Med Ball (20/14) Squat Jumps. This is two SEPARATE movements; first a squat then a hop. Doesn’t have[…]

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