30.11.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Sore Eyes (AMRAP – Rounds and Reps) AMRAP 20: 20 Wallballs (20/14) 20 Sumo Deadlift High Pulls (75/55) 20 Box Jumps (24″/20″) 20 Push Presses (75/55) 20/14 Calorie Row RX+: SDLHP 95/65, Box Jump Overs, Push Press 95/65 Functional Body Building Metcon (No Measure) Accumulate the following[…]

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29.11.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Under the Table (AMRAP – Rounds and Reps) AMRAPx15 100 Double Unders 35 Cal Row 25 Ring Dips RX+:Cal Bike Functional Body Building Metcon (No Measure) 3 Giant Sets 6 Tempo Horizontal Barbell Rows 10 Tempo Split Stance Good Mornings (5/leg) 12 Tempo Single Arm Seated[…]

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28.11.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Last Call (Team of 3) (3 Rounds for reps) At the 0:00, Part #1: AMRAP 7: Back Squat (from rack) First 50 repetitions – 155/105 Second 50 repetitions – 185/135 Time remaining, Max reps – 225/155 Rest 3:00 At the 10:00, Part #2: AMRAP 7: Bench Press[…]

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21.11.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Metcon (Weight) On the 2:00 x 6 Rounds Rounds 1+2+3 – 5 Deadlifts + 5 Kipping HSPU/Progression Rounds 4+5+6 – 3 Deadlifts + 3 Kipping HSPU/Progression RX+:Deficit HSPU Kristeen (Time) 3 Rounds: 500 Meter Row 12 Deadlifts 245/165 21 Box Jumps 24″/20″

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20.11.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squats G1.3 Front Squats 3×5 @69% Oly Technique Tempo Power Snatch 10×1 Sets 1-3 @60% Sets 4-6 @65% Sets 7-8@70% Sets 9-10 @70-75 Metcon Full Count (Time) For Time: 21-18-15-12-9: Assault Bike Calories After each set: 16 Dumbbell Power Snatches (50/35) 200 Meter Wreckbag Run (50/35)

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19.11 18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squats G1.3 Back Squats 10 reps @ 64% 8 reps @ 74% 6 reps @ 79% Metcon Bane (Time) For Time: 40 HSPU 30 C2B PU 10 rounds of Macho Man 135/95 RX+: 165/115 1 Round of Macho Man 3 Power Cleans + 3 Front Squats[…]

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16.11.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Big Clean Complex On the 0:00 – 1 “Big Clean” Complex @ 50% On the 4:00 – 1 “Big Clean” Complex @ 55% On the 8:00 – 1 “Big Clean” Complex @ 60% Each complex is a total of 9 repetitions: 1 High Hang Squat Clean[…]

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15.11.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Expecto Patronum (Time) For Time 30/21 Cal Row, Rest :30s 30/21 Cal Row, Rest :30s 30/21 Cal Row —Rest 2 Minutes— 30/21 Cal Row, Rest :30s 30/21 Cal Row, Rest :30s 30/21 Cal Row *Score is total time including rest Functional Body Building Metcon (No Measure)[…]

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14.11.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Plug Walk 21-18-15-12-9: Kettlebell Swings (53/35) 25′ Handstand Walk If we are not doing Handstand Walks complete either of the following: 2 Wall Walks -or- :15 Handstand Hold Metcon Breaking Bad (Time) 200 Meter Run, 2 Front Squats 200 Meter Run, 4 Front Squats 200 Meter Run,[…]

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13.11.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Complex G1.2 On the 2:00 x 5 Sets: 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power Snatch Percentages: Set #1 – 67% Set #2 – 70% Set #3 – 73% Sets #4+5 – 73-79% Go by feel[…]

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