25.3.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pause Back Squats 5 Sets of 3: Set #1 – 65% of estimated 1RM Set #2 – 70% Sets #3, 4, 5 – 75% 1st Squat – Pause for 3s in bottom. 2nd + 3rd Squat – No pause. Rest as needed between sets. Metcon Run and[…]

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22.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 19.5-RX (AMRAP – Reps) For Time (20min cap) 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups RX: 95/65 Crossfit Open 19.5 Scaled (AMRAP – Reps) For Time (20min cap) 33-27-21-15-9 reps for time of: Thrusters Jumping pull-ups RX:65/45

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21.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Open 19.5 Active Recovery (No Measure) Part A 3 Rounds (low intensity): 3 Slow Wall Squats 3 Walkouts 3 Monkey Stretch —into— Part B 3:00 Bike, Row, or Run Minutes 1+2 – Light Pace Minute 3 – Fast Pace —into— Part C 3 Rounds (moderate intensity): 300[…]

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20.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit 19.5 Primer (No Measure) 3 RNFT: 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 Pull-Ups 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 Deadlifts (185/135)

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19.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon The Prince (5 Rounds for time) 5 RFT: 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 15/12 Calorie Row Rest 1 minute between rounds Score all five rounds Midline Metcon (No Measure) 3 Rounds: 5:00 Recovery Bike/Row After each 5:00 interval, complete: 7-10 Pausing Overhead Squats (95/65) :20s[…]

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18.3.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch EMOM On the Minute x 11: Minute 1 @ 70% Minute 2 @ 75% Minute 3 @ 80% Minute 4 – Rest Minute 5 @ 75% Minute 6 @ 80% Minute 7 @ 85% Minute 8 – Rest Minute 9 @ 80% Minute 10 @[…]

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15.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 19.4 (AMRAP – Reps) For total time: (12 min cap) 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees RX: 95/65 Crossfit 19.4-Scaled (AMRAP – Reps) For total time: (12[…]

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14.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit 19.4 Open Primer (No Measure) 4:00 Bike/Row/Run Minutes 1+2 – Light Pace Minutes 3+4 – Moderate Pace —into— 3 Rounds (low intensity) 3 Slow Wall Squats 4 Inchworms 5 Monkey Stretch —into— 3 Rounds (moderate intensity): 5/side Suitcase Deadlifts 30 Double-Unders 10 Russian Kettlebell Swings(light) 30[…]

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13.3.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pause Back Squat EMOMX7 1 Pause Back Squat (3 seconds) Sets #1&2 @70% Sets #3&4 @73% Sets #5,6&7 @76@ Metcon Crossfit Open 19.4 Primer (No Measure) “On The 2:00” x 3 Rounds (18:00): Station 1; 15/12 Calorie Row + 7 Power Snatches + 7 Overhead Squats Station[…]

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12.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon BeDTime (5 Rounds for time) 5 Rounds, On the 5:00: 15 Barbell-Facing Burpees 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Each round scored separately. All 5 rounds will be scored today Recovery Metcon (No Measure) 15 min recovery Bike or Row

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