1.2.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Wet Floor (AMRAP – Rounds and Reps) AMRAPx20: 75 Wallballs 20/14 60/45 Calorie Row 45 Toes to Bar 30 Burpee Box Jump Overs 24/20 30 C2B Pullups RX+: AMRAP 20: 75 Wallballs (20/14) 60/45 Calorie Row 45 Toes to Bar 30 Burpee BJO (24″/20″) 15 Ring Muscle-Ups[…]

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31.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Night Fury (Time) 30-20-10 Pushups V-Ups —into— 10-20-30 Russian KBS 70/50 Russian Twist (2 count) Functional Body Building Metcon (No Measure) 3 Giant Sets Single Arm DB Press x10/arm Single Leg RDL’S x10/arm Banded Face Pulls x15 Glute Bridges x30

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30.1.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Back Squat (7 Seconds) Tempo Back Squat- 5×2 *7 seconds down, 3 second pause in bottom, return normally to start Set #1 @ 60% Set #2 @ 62% Set #3 @ 64% Set #4 @ 66% Set #5 @ 68-70% Metcon After Party (Time) For Time[…]

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29.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Hangnail (AMRAP – Rounds and Reps) AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Row 20 Barbell-Facing Burpees 15 Deadlifts (245/165) RX+:Calorie Bike *Alternate every 5 reps on the DB Hang Clean and Jerks Midline Metcon (No Measure) 2 Rounds Not for Time :30s[…]

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28.1.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning :90s Front Squat On the 1:30 x 6 Sets: Set #1 – 3 Reps @ 75% Set #2 – 2 Reps @ 80% Set #3 – 1 Rep @ 85% Sets #4+5+6 – 1 Rep @ 90-94% *After each set complete 2-5 Strict HSPU or 10-15[…]

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25.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Top Down-Part A (Time) With a 12:00 Time Cap: 25 Barbell-Facing Burpees 25 Squat Snatches (115/80) 25 Barbell-Facing Burpees Top Down- Part B (Weight) In time remaining until the 12:00 cap: Establish 1-Rep Hang Snatch Stamina Builder Cheeseburger Eddie (5 Rounds for time) 5 sets: 15/12 Cal[…]

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24.1.19

CrossFit 972 – CrossFit View Public Whiteboard Aerobic Conditioning MJ^2: Frosted Mini Wheats (No Measure) On the 0:00- 50/35 Calorie Row On the 4:00- 30/24 Calorie Row On the 7:00- 30/24 Calorie Row On the 10:00- 15/12 Calorie Row On the 11:00- 15/12 Calorie Row On the 12:00- 15/12 Calorie Row Midline Metcon (No Measure)[…]

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23.1.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squat + Back Squat Every 2 minutes x5 Rounds 3 Front Squat 6 Back Squat :30s Wall Facing HS Hold Set #1 @ 55% Set #2 @ 60% Sets #3-5 @65% Metcon Girl Power (AMRAP – Rounds and Reps) RX: AMRAPx18 21/15 Calorie Row 3 Rounds[…]

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22.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Lay Up (Time) For Time: 25-20-15-10-5: Box Jump Overs (24″/20″) Toes to Bar Directly into… 5-10-15-20-25: Hang Power Snatch (75/55) Wallballs (20/14)

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21.1.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Deadlift Take the next 25 minutes to complete the following two pieces Deadlift 7×2 1×2 Reps @ 70% 1×2 Reps @ 73% 1×2 Reps @ 76% Take the next 4 sets to build to a heavy 2-rep Push Press All Reps from the rack. Move directly into[…]

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