15.6.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon 300 (Time) 10 Rounds: 5 Strict CTB Pull-Ups 10 Dumbbell Repetitions* 15 GHD Sit-Ups In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one for each hand. Round[…]

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13.6.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique 3 Position Snatch V2 5 Sets of the Complex: 3-Position Power Snatch Positions are as follows: 1st Position – High in the pockets (high hang) 2nd Position – Knee level (hang) 3rd Position – Floor Set #1 – 40% of 1RM Snatch Set #2 – 45%[…]

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12.6.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Conditioning Sandbar Option A: 4 Rounds, Not for Time: 2:00 Light Bike or Row 2 Bar Muscle-Ups 3 CTB Pull-Ups 4 Toes to Bar ——– Option B 4 Rounds, Not for Time: 2:00 Light Bike or Row 1 Bar Muscle-Ups 2 CTB Pull-Ups 3 Toes to Bar/Progression[…]

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11.6.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Nose Bleed (AMRAP – Rounds and Reps) AMRAP 15: 27/21 Calorie Row 21 Deadlifts 15 Burpees 9 Push Press Rx Barbell – 135/95

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8.6.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 1RM Front Squat Set #1 – 1 Complex @ 60% of 1RM Front Squat Set #2 – 1 Complex @ 64% of 1RM Front Squat Set #3 – 1 Complex @ 68% of 1RM Front Squat Set #4 – 1 Front Squat 75% of 1RM Front Squat[…]

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7.6.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Press Set #1 – 3 Reps @ 50% of estimated 1RM PP Set #2 – 3 Reps @ 60% of estimated 1RM PP Set #3 – 3 Reps @ 65% of estimated 1RM PP Set #4 – 2 Reps @ 70% of estimated 1RM PP Set[…]

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6.6.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 1RM Push Press Take about 20 minutes to complete the following: Set #1 – 3 Reps @ 50% of estimated 1RM PP Set #2 – 3 Reps @ 60% of estimated 1RM PP Set #3 – 3 Reps @ 65% of estimated 1RM PP Set #4 –[…]

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5.6.18

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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4.6.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 1RM Back Squat Focus is finding a “heavy” back squat for today. If we PR we PR, just looking for a solid number to see where we are at the end of our first training cycle. You have two options today: 1. You can follow the set[…]

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