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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18.10.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Prison Mike (Time) 5RFT: 40 Step-Ups 20″ everyone 20 Russian Twist 45/25 2x Down and Back Mixed Rack KB Farmer’s Carry 70/55 Mixed Rack=One KB in Front Rack other down by side

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17.10.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Split Jerk Practice 3 Sets of 2 Jerk Drive +1 Split Jerk Set #1 – 1 Complex @ 79% of 1-Rep Split Jerk Set #2 – 1 Complex @ 82% of 1-Rep Split Jerk Set #3 – 1 Complex @ 85% of 1-Rep Split Jerk Split[…]

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16.10.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Down and out (Time) 16-14-12-10-8: Kettlebell Swings (70/53) CTB Pull-Ups Row Calories (Females – 14-12-10-8-6) 50 Double Unders Recovery Metcon (No Measure) 20 Minute Recovery Bike/Row Every 5 minutes complete 21 GHD Situps or 15 Weightes AbMat Situps

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15.10.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Complex Week 3 EMOMx4: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch Min #1 @66% Min #2 @ 69% Min #3 @ 72% Min #4- Rest —– EMOMx8: 1 Snatch Min 5 @ 78% Min 6 @ 80% Min 7 @ 82% Min[…]

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12.10.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Squat Clean Practice Clean Pull + Hang Squat Clean + Squat Clean-EMOMX3 Minute #1 – 1 Complex @ 68% of 1-Rep Minute #2 – 1 Complex @ 71% of 1-Rep Minute #3 – 1 Complex @ 74% of 1-Rep Minute #4 – Rest —– Squat Clean[…]

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10.10.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Split Jerk Complex 3 Jerk Drive + 1 Split Jerk- 3 Sets Set #1 – 1 Complex @ 76% of 1-Rep Split Jerk Set #2 – 1 Complex @ 79% of 1-Rep Split Jerk Set #3 – 1 Complex @ 82% of 1-Rep Split Jerk —-into—-[…]

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9.10.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon HSPU + Power Clean (Weight) Alternating EMOMx 10 minutes (5 Rounds): Odd Minutes – 5-7 Handstand Push-ups Even Minutes – 5 “Touch and Go” Power Cleans (Building) Score is heaviest set of 5 unbroken Power Cleans Guard Rail (3 Rounds for reps) AMRAP 3: 10/7 Calorie Row[…]

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8.10.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Complex W2 Minutes 1-3: Snatch Complex Snatch Pull Hang Squat Snatch Squat Snatch Minute 1 – 1 Complex @ 64% of 1-Rep Snatch Minute 2 – 1 Complex @ 67% of 1-Rep Snatch Minute 3 – 1 Complex @ 70% of 1-Rep Snatch Minute 4[…]

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