1.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 19.2-RX (AMRAP – Reps) Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 If completed before 8 minutes, add 4 minutes to the clock and proceed[…]

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28.2.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon 19.2 Primer (Weight) 2 Rounds 2 minute Bike or Row 20x 10m Shuttles (Down & Back =2) —into— 2 Rounds 10 Russian KBS 10 Slow Air Squats 10 GHD Situps/ 25 Abmat Situps —into— 3 Rounds 1 min Bike or Row 3 Deadlifts 3 Hang Squat Cleans[…]

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27.2.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique 3 Position Power Snatch 19.2 5×1 3 Position Snatch Set #1 @60% Set #2 @64% Set #3 @68% Set #4 @72% Set #5 @72-75% Metcon Crossfit Open 19.2 Primer (No Measure) EMOMx16 (4 Rounds) Min 1 – 7 Box Jump Overs + 7 TTB Min 2[…]

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26.9.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Power Clean Complex 19.2 Every 90 seconds for 7 sets complete 2 Power Cleans + 1 Split Jerk *Power Cleans are not Touch and Go Set #1- 70% of 1RM C&J Set #2- 74% Set #3- 78% Set #4 -82% Sets #5-7- Build; go by feel[…]

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25.2.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squats 19.2 5 Repetitions @ 72% 4 Repetitions @ 77% 3 Repetitions @ 82% 1 Repetition @ 86% 1 Repetition @ 89% 1 Repetition @ 92% Rest 2 minutes between sets Metcon Full Send (Time) 3RFT: 50 Double Unders 15 Pullups 50 Double Unders 15 Thrusters[…]

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21.2.18

CrossFit 972 – CrossFit View Public Whiteboard Recovery 19.1 Active Recovery (Weight) Not for Time but at a controlled low intensity 3 Rounds 2min Light Bike/Row/Run 3 Strict Pullups 6 Push-Ups 9 Kettlebell Swings 50/35 12 Air Squats 15 AbMat Situps —into— 3 Rounds @ 40-50% of 1RM Clean/Snatch 2min Light Bike/Row/Run 3 Deadlifts 3[…]

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20.2.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Open Primer 19.1 (No Measure) EMOMx 20 (4 Rounds): Minute 1 – 5 Pausing Overhead Squats Minute 2 – 15/12 Calorie Row Minute 3 – 5 TTB + 8 DB Snatches (50/35) Minute 4 – 10 HSPU Minute 5 – 8m Shuttle Runs x8 RX+ On the[…]

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19.2.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Power Clean Technique Complete 7 sets of the following 1 Pausing Power Clean + 1 Power Clean Set #1 @ 50% Set #2 @ 55% Set #3 @ 60% Sets #4-5 @ 65% Sets #6-7 @ 70% No more than :90 seconds between sets Metcon Slingshot[…]

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18.2.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat Not for Time 5@70% 4@75% 3@80% 1@84% 1@87% 1@90% Rest no more than 2 minutes between sets Metcon Meatball (Time) For Time: RX 75 Wallballs (20/14) 45/35 Calorie Row —into— 6-9-12-15: Chest to Bar Pull-Ups Kipping Handstand Pushups DB Front Squats (50’s/35’s) RX+ 75 Wallballs[…]

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