1.11.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: 3 Musketeers (3 Rounds for reps) AMRAPx5 10 DB Bench 35/25 20 DU —Rest 1— AMRAPx5 10 DB Bench 35/25 15 AbMat Situps —Rest 1— AMRAPx5 10 DB Bench 35/25 10 Mountain Climbers (L+R = 1) *Score is total reps for each round

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31.10.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Alternating EMOMx10 Odd: 3 DB OH Squats per arm Even: Handstand Practice Metcon Cement Mixer (Time) Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar Score is the lowest time

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30.10.18

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Hang Man Primer (Weight) EMOM x 8: 3 Hang Power Cleans + 10 Double-Unders Sets #1+2 – 50% of 1RM Hang Power Clean + 10 DU Sets #3+4 – 55% of 1RM Hang Power Clean + 10 DU Set #5+6 – 60% of 1RM Hang Power[…]

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29.10.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Blitzen (Time) 5RFT: 20/14 Calorie Row 10 Thrusters 115/80 Midline Metcon (No Measure) 3 “Giant” Sets: 10 Barbell Rollouts 20 Glute Bridges 30 Second GHD Supine Hold 30 Second Superman Hold Rest 2 minutes between sets.

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26.10.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting BN-1RM Clean Take 20 minutes to a 1-Rep Squat Clean max Suggested warm-up sets 2 Reps @ 55% of 1-Rep 2 Reps @ 60% of 1-Rep 2 Reps @ 65% of 1-Rep 1 Rep @ 70% of 1-Rep Metcon Optimus Prime (AMRAP – Reps) On the 25:00…[…]

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25.10.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2:Death Star (AMRAP – Reps) Death By Box Jump + KBS With a running clock Min 1 – 1 Box Jump 24/20 + 1 KBS 53/35 Min 2 – 2 BJ + 2 KBS Min 3 – 3 BJ + 3 KBS Min 4 – 4+4 Keep[…]

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24.10.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique 1RM Split Jerk Take 15-20 minutes to build to a heavy 1RM Split Jerk Metcon Ground Breaking (Time) For Time: 50/35 Calorie Row 35 Lateral Burpees over the Rower 50 Overhead Squats (95/65)

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23.10.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Bar Keeper (3 Rounds for reps) Part #1 In a 5:00 Window… 400 Meter Run Buy-In, followed by AMRAP: 21 CTB Pull-Ups 21/15 Calorie Assault Row —-Rest 5:00—- Part #2 In a 5:00 Window… 400 Meter Run Buy-In, followed by AMRAP: 15 TTB 15/10 Calorie Assault Row[…]

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22.10.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique 1RM Snatch Building to a Heavy Single for the day 3 Reps @ 35% of estimated 1RM 3 Reps @ 40% of estimated 1RM 3 Reps @ 45% of estimated 1RM 2 Reps @ 50% of estimated 1RM 2 Reps @ 55% of estimated 1RM 2[…]

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19.10.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Clean Practice EMOMx3 1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean Minute #1 – 1 Complex @ 71% of 1-Rep Minute #2 – 1 Complex @ 74% of 1-Rep Minute #3 – 1 Complex @ 77% of 1-Rep Minute #4 – Rest[…]

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