17.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Keep it 100 (Time) In teams of 2 complete: 100 Cal Bike —directly into— 100 Bicep Curls 65/45 (switch every 10) —directly into— 100 AbMat Situps 35/25 (You Go, I Go) —directly into— 100 Russian KBS 70/55 Functional Body Building Metcon (No Measure) 2 Giant Sets 15[…]

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16.5.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Complex EMOMx7 Pausing Snatch Deadlift+Low Hang Snatch+ Overhead Squat Set #1 – 40% of 1RM Snatch Set #2 – 45% of 1RM Snatch Set #3 – 50% of 1RM Snatch Set #4 – 55% of 1RM Snatch Sets #5,6,7 – 60% of 1RM Snatch Metcon[…]

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15.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Anchored Down (Time) 5 Rounds – Every 4:00, Complete: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower *Open Standards on the burpees *Score is slowest round Functional Body Building Metcon (Weight) 4 Giant Sets Max Effort L-Sit on Parallettes 20 Weighted Hip Extensions (25/15)[…]

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14.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Double Crossed (Time) 10-8-6-4-2: Power Clean and Jerks (135/95) 50 Double-Unders after each round Functional Body Building Metcon (No Measure) 30 Wall Walks Extra Work Metcon (No Measure) 4 Giant Sets: 10 Horizontal Ring Rows :10-:20s Ring Support Hold

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11.5.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Silverback Volume Squats 18.7 On the 0:00 – 8 Reps @ 62% On the 2:30 – 7 Reps @ 66% On the 5:00 – 6 Reps @ 70% On the 7:30 – 5 Reps @ 74% ——– On the 10:00 – 1 Rep @ 85% On the[…]

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9.5.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Silverback 3-Position Clean Every 2 minutes for 6 sets complete Set #1 – 60% of 1RM CJ Set #2 – 65% of 1RM CJ Set #3 – 70% of 1RM CJ Set #4-6 (3 Sets) – 70% – 85% of 1RM CJ Metcon Tiger’s Blood (Time)[…]

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8.5.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 3RM Deadlift Take 15 minutes to find a heavy 3 rep deadlift Metcon Smooth Criminal (AMRAP – Rounds and Reps) AMRAPx15 60 Double Unders 30 Wallballs 15 Deadlifts 245/165

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7.5.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Silverback Squats 18.6 Every 3 minutes complete Set #1 – 5 Back Squats @ 75% of 1RM Back Squat Set #2 – 3 Back Squats @ 80% of 1RM Back Squat Set #3 – 1 Back Squat @ 85% of 1RM Back Squat ——– Set #4 –[…]

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4.5.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Silverback Volume Squats 18.5 Every 2:30 minutesx4 —directly into— EMOMx3 On the 0:00 – 8 Reps @ 60% On the 2:30 – 7 Reps @ 64% On the 5:00 – 6 Reps @ 68% On the 7:30 – 5 Reps @ 72% ——– On the 10:00 –[…]

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