28.12.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Complex G1.7 1 High Hang Squat Snatch + 1 OHS 1 Hang Squat Snatch + 1 OHS 1 Squat Snatch + 1 OHS Set #1 – 60% Set #2 – 65% Sets #3-5 – 70-80%, go by feel Metcon Over and Out (Time) For Time[…]

Posted in WOD

27.12.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2:King of the North (AMRAP – Rounds and Reps) AMRAPx25 500m Row 10 Barbell Floor Bench Press 135/95 100ft Hand over Hand Sled Pull 60/40 6 Turkish Get-Ups (3/side) Sled weight does not include the actual weight of the sled Every 25ft=1 Rep on Sled Pull

Posted in WOD

27.12.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Clean Complex G.1.8 Every 1:30 for 5 Sets: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean Set #1 – 65% Set #2 – 70% Sets #3+4+5 – Build to a heavy, but not max effort, complex for the day. Metcon Clean Sheet[…]

Posted in WOD

21.12.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Jerk Complex G1.7 EMOMx10: 1 Push Jerk + 1 Split Jerk Set 1 @ 50% Set 2 @ 55% Set 3 @ 60% Set 4 @ 65% Set 5 @ 70% Sets 6-10: Build to a Heavy 1 Rep for the complex Metcon Vader (Time) 3RFT:[…]

Posted in WOD

19.12.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Complex G1.7 EMOMx 10 Minutes 1-5 – 1 Hang Squat Snatch + 1 Squat Snatch Minutes 6-10 – 1 Squat Snatch Minutes 1-5 – 1 Hang Squat Snatch + 1 Squat Snatch Minute 1 – 60% Minute 2 – 64% Minuted 3+4+5 – 68% Minutes[…]

Posted in WOD

18.12.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Dopamine (Time) Every 5 minutes x 5 Rounds: “On the 5:00” x 5 Rounds: 20/14 Calorie Row 20 10m Shuttle Sprints 15/10 Calorie Row RX+ 20/14 Calorie Row 20 10m Shuttle Sprints 15/10 Calorie Assault Bike *On the Shuttle Run Down and Back equals 2 reps **Score[…]

Posted in WOD

17.12.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pausing Back Squats G1.7 Tempo Back Squat 6×2 4 seconds downs, 2 seconds pause in bottom, return to start Set #1 @60% Set #2 @62% Set #3 @64% Set #4 @66% Set #5 @68% Set #6@70% Metcon Belly Flop (Time) 21-15-9 Box Jump Overs 24/20 Power Cleans[…]

Posted in WOD

14.12.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Joker (Time) For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8[…]

Posted in WOD

13.12.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: No or Go (3 Rounds for reps) AMRAPx4 35 Double Unders 10 DB Renegade Rows 50/35 —rest 4 minutes— AMRAPx4 35 Double Unders 10 DB Floor Press 50/35 — rest 4 minutes— AMRAPx4 35 Double Unders 5 DB Curtis P’s 1 Curtis P= 1 DB Hang[…]

Posted in WOD