1.5.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Waterlogged (Time) For Time: 1,000 Meter Row Directly into: 30 DB Snatches 15 Burpee Box Jump Overs 20 DB Snatches 10 Burpee Box Jump Overs 10 DB Snatches 5 Burpee Box Jump Overs Dumbbell: 50/35 Functional Body Building Metcon (No Measure) 4 Giant Sets 6 Strict Pullups[…]

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30.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Split Jerk Practice 19.5 3×3 – Press in Split 3×3 – Jerk Balance 5×2: Split Jerk On the Split Jerk: Set #1 – 70% of estimated 1RM Split Jerk Set #2 – 75% Sets #3+4+5 – Build to a heavy double Metcon Front Runner (Time) For Time:[…]

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29.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squatv19.4 Set #1 @72% Set #2 @78% Set #3 @72% Set #4 @82% Set #5 @72% Set #6 @86% Oly Technique Muscle Snatch Complex EMOMx3 5 Muscle Snatch Set #1 @35% Set #2 @40% Set #3 @45% —into— EMOMx3 1 Power Snatch 2 Snatch Grip BTN[…]

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26.4.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Girls Gone Wild (3 Rounds for time) RX Part 1-On the 0:00 “Fran” 21-15-9 Thrusters (95/65) Pull-Ups Part 2-On the 4:00 “Diane” 21-15-9 Deadlifts (225/155) Kipping Handstand Pushups Part 3- On the 8:00 15-10-5 Ring Muscle-Ups Squat Snatches (135/95) —— Rx+ Part 1-On the 0:00 “Fran” 21-15-9[…]

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25.4.19

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Honor the Tempo 19.2 (Weight) 4 Giant Sets Tempo Bench Press x6 Hip Extensions x 12 Banded Straight Arm Lat Pulldowns x12 Barbell Hip Thrust x 12 Increase Bench Press weight from last week. Enter new weight as score Metcon MJ^2: Dragonglass (Time) 4 RFT:[…]

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24.4.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Clean Complex 19.4 On the 2:00 x 5 Sets: 3 Power Cleans 1 Pausing Push Jerk 2 Push Jerks Set #1 @65% Set #2 @70% Sets 3-5- Build to a heavy Metcon The Chief (AMRAP – Rounds and Reps) AMRAPx3 for 5 Rounds 3 Power Cleans[…]

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22.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat 19.4 Every :90s for 6 Sets 20-30 Double Unders/Singles 2 Pausing Back Squats Sets 1&2 @65% Sets 3&4 @70% Sets 5&6 @75% Oly Technique Sotts + Snatch Complex EMOMx3 3 Sets, at a light load: 3 Snatch Grip Sotts Presses 3 Overhead Squats —into— EMOMx5[…]

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19.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Press 19.3 4 Sets of 6 Set#1 @76% Set #2 @78% Set #3 @80% Set #4 @83% Metcon Vader (Time) 3RFT: 24/17 Cal Row 21 Wallballs 20/14 18 Alternating DB Snatches 50/35 15 Lateral Burpees over Rower

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18.4.19

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Honor the Tempo (Weight) 4 Giant Sets Tempo Bench Press x6 SL Crossover RDL’s x8/leg DB Arnold Press x10 Jefferson Curls x8 On the bench use your 10-rep weight from last week. Do not build in weight. Metcon MJ^2: Bourne Supremacy (Time) 4RFT 50 DU[…]

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