16.4.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Squats 18.3 (Weight) Every 3 minutes complete Set #1 – 6 Back Squats @ 69% of 1RM Back Squat Set #2 – 4 Back Squats @ 74% of 1RM Back Squat Set #3 – 2 Back Squats @ 79% of 1RM Back Squat ——– Set[…]

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17.4.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Silverback Gymnastics 18.2 On the Minute x 12 (3 Rounds): Minute 1 – 35% of Max Set Minute 2 – 35% of Max Set Minute 3 – 30% of Max Set Minute 4 – Rest Metcon Ring of Fire (AMRAP – Reps) Ascending Ladder for 9 Minutes:[…]

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12.4.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Dark Knight (Time) 5 RFT: 6 Strict Press (AHAP) 6 Shoot- Thrus 20 Russian KBS (AHAP) —rest 2 minutes— *Score is total time

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11.4.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Pull + Hang Snatch EMOMx10 1 Snatch Pull + 2 Hang Power Snatches Set 1-2-40% of 1RM Snatch Set 3-4-45% of 1RM Snatch Set 5-6-50% of 1RM Snatch Set 7-8-55% of 1RM Snatch Set 9-10-60% of 1RM Snatch Metcon Elbow Grease (AMRAP – Reps) EMOMx14[…]

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10.4.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Silverback Gymnastics 18.1 EMOMx12 (3 Rounds): Minute 1 – 35% of Max Set Minute 2 – 30% of Max Set Minute 3 – 25% of Max Set Minute 4 – Rest Percentages are based off of numbers from our benchmark testing last week. Metcon Helen (Time) 3[…]

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9.4.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Squats 18.2 Wave #1 Set #1 – 6 Back Squats @ 67% of 1RM Back Squat Set #2 – 4 Back Squats @ 72% of 1RM Back Squat Set #3 – 2 Back Squats @ 77% of 1RM Back Squat ——– Wave #2 Set #4[…]

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6.4.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Pause Squats On the Minute x 9: 1 Tempo Front Squat Tempo is as follows: 5 Seconds Down 2 Seconds Pause in the Bottom Aggressively Stand Set #1 – 1 Rep @ 60% of 1RM FS Set #2 – 1 Rep @ 60% of 1RM[…]

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5.4.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Bears (AMRAP – Rounds and Reps) AMRAPx10 5 Pullups 10 Wall Balls 20/14 15 KBS 53/35 —directly into Part B Beets (Time) Teams of 2 in a 10 minute cap complete: 100/70 Cal Assault Bike Functional Body Building Battlestar Galactica (No Measure) 3 Rounds: 1min Alternating Bicep[…]

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4.4.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Strict Press 4×6 *Use same weight across all sets 5RM Deadlift Aim is to build to a heavy 5RM “Touch and Go” set Set 1 @65% Set 2 @70% Set 3 @75% Sets 4 and 5- Find %RM Metcon Detention (AMRAP – Rounds and Reps) AMRAPx12 6[…]

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3.4.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Max Strict Handstand Push-Ups Establish a max set of strict handstand pushups. This is purely a baseline number to work with for percentages on this cycle. These repetitions can be one of many variations. From most challenging: 1. To the floor 2. Pike Pushups from box 3.[…]

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