16.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat AMRAPx12 Minute #1 – 5 Reps @ 75% of 1RM Minute #2 – 3 Reps @ 80% of 1RM Minute #3 – 1 Rep @ 85% of 1RM Minute #4 – Rest Front Rack Reverse Lunges Set #1 – 12 Reps @ 40% of 1RM[…]

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13.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 2 Rep Front Squat Set #1 – 5 Reps @ 60% of 1RM Front Squat Set #2 – 3 Reps @ 65% of 1RM Front Squat Set #3 – 2 Reps @ 70% of 1RM Front Squat Set #4 – 2 Reps @ 74% of 1RM Front[…]

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12.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Equalizer (Time) For Time: 50-40-30-20-10 Alternating DB Snatch 50/35 AbMat Situps Functional Body Building Metcon (No Measure) 4 “Giant” Sets 10 Deficit KB Suitcase Deadlifts 20 Dual KB Single Leg RDL 10 Tempo KB Pushups 20 KB Filly Press Rest 2 minutes between sets

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11.7.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Deadlift+Low Hang Power Snatch EMOMx9 Snatch Deadlift + Low-Hang Power Snatch Metcon Hail Mary (Time) For Time: 200 Double-Unders 1,500 Meter Row 100 Wallballs (20/14) *Females to a 9′ Target 50/35 Calorie Assault Bike

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10.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Midline Metcon (No Measure) 3-5 Rounds 1:30 Recovery Row/Bike :30 Hollow Rocks 10 Bar Lat Pulldowns

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9.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Everest (Time) For Time: Time Cap 15 minutes 21 Back Squats, 21 Handstand Pushups 15 Back Squats, 15 Handstand Pushups 9 Back Squats, 9 Handstand Pushups Rx:185/135 Rx+: 225/155; Strict HSPU Functional Body Building Free State (2 Rounds for weight) 4 “Giant” Sets: 8 Unbroken Barbell Bench[…]

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6.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Box Squats Take 15 minutes to complete 7×2 Box Squats *Box needs to be set up below parallel Metcon Parks and Wreck-Team (AMRAP – Rounds and Reps) In Teams of 2, AMRAP 20: 50/35 Calorie Assault Bike 50 Kettlebell Swings (70/53) 50/35 Calorie Assault Bike 200 Meter[…]

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5.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 3RM Overhead Squat Take 15 minutes to find a heavy 3-rep Overhead Squat Metcon Dilly Dilly (AMRAP – Rounds and Reps) AMRAPx12 2 Power Snatch 135/95 4 Overhead Squat 135/95 16/12 Calorie Row

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3.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Grunt Work Squat Waves EMOMx 12 (3 Rounds): Minute 1 – 6 Reps @ 65% of 1RM Back Squat Minute 2 – 4 Reps @ 70% of 1RM Back Squat Minute 3 – 2 Reps @ 75% of 1RM Back Squat Minute 4 – Rest Metcon Liquid[…]

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2.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Van Damme (Time) For Time: 30 Power Snatches, 20 Chest to Bar Pullups 30 Power Clean and Jerks, 20 Chest to Bar Pullups 30 Thrusters, 20 Chest to Bar Pullups Rx – 135/95

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