1.8.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Hot Sauce (4 Rounds for reps) Part #1 AMRAP 3:00: 21/16 Calorie Row 21 Burpees over the Rower Max Overhead Squats (75/55) Rest 3:00 Part #2 AMRAP 3:00: 18/14 Calorie Row 18 Burpees over the Rower Max Overhead Squats (95/65) Rest 3:00 Part #3 AMRAP 3:00: 15/12[…]

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31.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Jump Town (Time) 1 Round: 800 Meter Run 80 Double-Unders 21 Hang Power Cleans —into— 2 Rounds: 400m Run 40 Double-Unders 15 Hang Power Cleans —into— 3 Rounds: 200m Run 20 Double-Unders 9 Hang Power Cleans Rx: 115/80 Rx+:135/95

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30.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat EMOMx 12 (3 Rounds): Minute #1 – 3 Reps @ 80% of 1RM Minute #2 – 2 Reps @ 85% of 1RM Minute #3 – 1 Rep @ 90% of 1RM Minute #4 – Rest After all three waves, complete: 1 Set of 7 @[…]

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27.7.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Clean and Jerk On the 1:30 x 6 Sets: 1 Power Clean 1 Front Squat 1 Push Jerk Metcon Nutcracker (3 Rounds for reps) AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx: 115/80 Rx+: 135/95 —Rest 3:00— AMRAP 3: 3 Power Cleans[…]

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26.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Metcon (2 Rounds for weight) Every :90 seconds for 12 rounds Odd: 4 Bench Press (Building) Even 4 Barbell Bent Over Rows (Building) *Each movement scored separately for weight Metcon MJ^2: Turtle Club (AMRAP – Reps) AMRAPx12 2,4,6,8… Hand Release Push Ups 4,8,12,16… Toes 2 Bar *30[…]

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25.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Fire Alarm (Time) 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 1 Round of the “Bergeron Beep Test” 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

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24.7.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) 7 RNFT: 40 Double Unders/80 Singles 6 Kipping HSPU/Progression —Rest 1 Minute between Rounds Metcon Pumped Up Game Changer (Time) 21-15-9 Deadlifts 225/155 Box Jumps 30/24 RX+: 275/185

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23..7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squats EMOMx12: Minute #1 – 5 Reps @ 77% of 1RM Minute #2 – 3 Reps @ 82% of 1RM Minute #3 – 1 Rep @ 87% of 1RM Minute #4 – Rest Metcon Chip Monster (Time) For Time: 80/60 Calorie Row 60 Dumbbell Power Snatches[…]

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20.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat On the 2:00 x 6 Sets: 2 Tempo Front Squats —5 Second Negative —2 Second Pause In Bottom Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat Sets #5+6 – 2[…]

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19.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2:Triple Deke (AMRAP – Rounds and Reps) AMRAPx10 10 Single Arm DB Clean and Jerks 10 Single DB Box Stepovers 10 DB Abmat Situps 200m Run —rest 3 minutes— AMRAPx8 10 Single Arm DB Clean and Jerks 10 Single DB Box Stepovers 10 DB Abmat Situps 200m[…]

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