31.5.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squat + Pull-Ups Alternating EMOMx10 Odd – 5 Pull-Ups Even – 5 Front Squats (Build from 55%) RX+: 5 Weighted Pull-Ups Metcon Death Race (Time) RX: 5RFT: 15/10 Cal Row 10 Burpees RX+: 5RFT: 15/10 Cal Bike 10 Burpees

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30.5.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ:2 Two Chainz (No Measure) Minutes 0-3 400m run Minutes 3-6 3 Rounds 4 KBS 8 Wallballs 12 Walking Lunges Minutes 6-9 500m Row Minutes 9-12 3 Rounds 4 Devil Presses 35/20 8 DB Box Step Overs Rest 3 minutes then repeat

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24.5.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Deadlifts 1×5 @70% 3×3 @73%,76%,79% 5×1 @82%, 85%, 89%, Build last two singles 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[…]

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23.5.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Legally Blonde (Time) 4 RFT: 30/20 Cal Row 15 Russian KBS 70/55 10 Goblet Squats70/55 RX+:30/20 Cal Bike Functional Body Building Metcon (Weight) 4 Giant Sets: 7 Bench Presses (70%) 14 Glute Bridges 21 Hip Extensions Rest 2:00 between sets.

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22.5.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Hang Squat Clean Practice EMOMx5: Minute #1 – 2 Hang Squat Cleans @60% Minute #2 – 2 Hang Squat Cleans @ 65% Minute #3 – 2 Hang Squat Cleans @ 70% Minute #4 -1 Hang Squat Clean @ 75% Minute #5 -1 Hang Squat Clean @[…]

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21.5.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Power Snatch Technique “On the :45s” x 12 rounds Odd Intervals- 3 Snatch Grip Push Jerks Even Intervals- 3 Muscle Snatches Metcon Strict Nicole (AMRAP – Reps) AMRAPx20: 400 Meter Run Max Strict Pull-ups

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20.5.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat 19.7 On the 2:00 x 6 Sets: 0:00-3 Reps @ 75% 2:00-1 Rep @ 85% 4:00-3 Reps @ 78% 6:00-1 Rep @ 88% 8:00-3 Reps @ 81% 10:0-1 Rep @ 91% Metcon Hot Air (Time) On the 5:00 x 5 30 Air Squats 20/15 Calorie[…]

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17.5.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Fight Club (AMRAP – Reps) 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Assault Bike Calories Rest 1:00 between rounds. Rx Barbell – 95/65 Rx Box – 24″/20″

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16.5.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Flyswatter (Time) 3rds for time: 200m run 5x Curtis P 95/65 10x Ring Dips 10x Curtis P 5x Barbell Rollouts

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15.5.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Bar Star Team (3 Rounds for reps) Part #1 AMRAPx7 – Max Overhead Squats First 50 Reps – 75/55 Second 50 Reps – 95/65 Time Remaining – 115/85 —Rest 3:00— Part #2 AMRAPx7 – Max Bench Presses First 50 Reps – 115/85 Second 50 Reps – 135/95[…]

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