1.6.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Volume Back Squats 18.2 Every 3 min complete: 3×10 Back Squats @ 73% of 1RM Back Squat —directly into 3×3 Front Squats @ 80% of 1RM Front Squat Metcon Bumpy Ride (Team) (AMRAP – Rounds and Reps) AMRAPx25 in Teams of 3 9/6 Calorie Bike 6[…]

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31.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Mani-Pedi (Weight) On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans *Weight on Power Cleans increases each round. *Score is final Power Clean weight

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30.5.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Press 4 Sets of 6 Reps: 80% of 1RM Push Press Metcon Speed Boat (Time) 3RFT: 30/21 Cal Row 25 Wallballs 20/14 10 DB Clean and Jerks w/ Left Hand 50/35 10 DB Clean and Jerks w/ Right Hand 50/35 Functional Body Building Metcon (Weight) 3[…]

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29.5.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Good Mornings 4×8 Metcon Jelly Belly (Time) For Time: 50 Sit-Ups, 20 Cal Assault Bike, 10 Deadlifts 40 Sit-Ups, 16 Cal Assault Bike, 8 Deadlifts 30 Sit-Ups, 12 Cal Assault Bike, 6 Deadlifts 20 Sit-Ups, 8 Cal Assault Bike, 4 Deadlifts 10 Sit-Ups, 4 Cal Assault Bike,[…]

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25.5.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Volume Back Squats Take 10 minutes to complete 3×10 Back Squats at 70% Oly Technique DT Hang Clean Primer EMOMx10 of 2 Hang Power Cleans Set #1- 2@ 50% of 1RM C&J Set #2- 2@ 55% of 1RM C&J Set #3- 2@ 60% of 1RM C&J[…]

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24.5.18

CrossFit 972 – CrossFit View Public Whiteboard MJ^2: Dipping Dots (Time) For time: 500m Max Effort Row —directly into— 21-15-9 Ring Dips Russian KBS 70/55 —directly into— 500m Max Effort Row Functional Body Building Metcon (No Measure) 3 Giant Sets: 10 Kneeling Bell-Up KB Presses 20 KB Deadbugs 30 Seated Low-Band Rows 40 Russian Twist

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22.5.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Press 15 minutes to complete 4×6 Push Press @ 75% of 1RM Push Press Metcon Double Decker (AMRAP – Rounds and Reps) AMRAPx15 15 Power Snatches 75/55 30 Double Unders 15 Wallballs 20/14 30 Double Unders Extra Work Metcon (Weight) 3 Giant Sets Max Effort L-Sit[…]

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22.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Sugar Daddy (Time) For Time 21 Deadlifts, 400 Meter Run 15 Deadlifts, 400 Meter Run 9 Deadlifts, 400 Meter Run 225/155 Aerobic Conditioning Row Capacity (Time) 3 Rounds: 27/20 Calorie Row, Rest 1:00 21/15 Calorie Row, Rest :30s 15/10 Calorie Row, Rest 2:00

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21.5.18

CrossFit 972 – CrossFit View Public Whiteboard Silverback Box Squats EMOMx10 2 Box Squats @ 60% of 1RM Back Squat *Use box or plates stacked to parallel for this movement *Use flats and not lifters on these movements Silverback Front Squat Every 3 Minutes complete: Set #1 – 7 Reps @ 60% of 1RM Front[…]

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18.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Boat Race (Time) “BOAT RACE” 3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00 between rounds. Gymnastics Conditioning Metcon (AMRAP – Reps) Alternating EMOMx12 Odd: 1min Recovery Bike Even: :45s Max Strict HSPU *If we are not completing HSPU then complete either one of the following:[…]

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