1.7.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Stamina Squats 19.1 Alternating EMOMx 12 minutes Odd: 3 Front Squats Even: 6 Back Squats Both are done at 60% of 3RM Back Squat found on 6/17/19 Metcon Fish Out Of Water (Time) For Time: (20min Cap) 2K Row —into— 10 Rounds 3 Power Cleans 155/105[…]

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28.6.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Hang Clean + DU Complex Every 1:30 x 7 Sets: 30 Double-Unders 2 Hang Squat Cleans 1 Split Jerk Set #1 @60% Set #2 @65% Set #3 @70% Set #4 @75% Sets #5-7- Find heavy for complex Metcon Sicko Mode (Time) In Teams of 2: For[…]

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27.6.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Free Agents (Time) For Time: 10-1 Dual KB Deadlift 70/53 KB Pushups *50ft KB Front Rack Carry after each round Functional Body Building Metcon (No Measure) 3RNFT: 9 Elevated KB RDL 18 Banded Glute Bridges 27 Weighted AbMat Situps *Elevated=Feet on Plate

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26.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pausing Overhead Squats 7×1 Pausing Overhead Squats Pause for :2s @ the following Pause #1 – 1/4 of the way down Pause #2 – Parallel Pause #3 – Bottom Pause #4 – Parallel Set #1 @40% Set #2 @45% Set #3 @50% Set #4 @55% Sets 5-7[…]

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25.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Hang Power Clean Complex Every 1:30 x 5 Sets: 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans Set #1 @50% Set #2 @55% Sets #3-5 @60% Metcon Water Break (3 Rounds for reps) Part #1:AMRAPx4 27 Hang Power Cleans (95/65) 27 Lateral[…]

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24.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pausing Front Squat 5 Sets of the following complex 1 Tempo Pausing Front Squat + 1 Front Squat Set #1 @60% Set #2 @65% Sets #3-5 @70% Tempo=5s down w/ a 3s pause at bottom Metcon Jack Daniels (Time) For Time 1000m Run 50 Thrusters 65/45 30[…]

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21.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 10RM Deadlift Take 20 minutes to complete 3 Reps @70% 1 Rep @75% 3 Reps @70% 1 Rep @80% 3 Reps @70% 1 Rep @85% —directly into— 1. Find a Heavy Single 2. Find a 10-rep Deadlift Metcon El Nino (Time) For Time: 1 Mile Run 50[…]

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20.6.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Trojan Horse (3 Rounds for reps) 0:00-7:00 9/7 Cal Row 3,6,9,12,15…DB Bench Press 50/35 —Rest 3 Minutes— 10:00-17:00 9/7 Cal Row 3,6,9,12,15…DB Strict Press 50/35 —Rest 3 Minutes— 20:00-27:00 9/7 Cal Row 3,6,9,12,15…. DB Sit-Ups 50/35

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19.6.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Power Snatch Complex Every 2 minutes for 5 sets 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Set #1 @60% Set #2 @65% Sets 3-5: Build to a heavy for the complex Metcon Bartender (AMRAP – Rounds and Reps) AMRAPx10 12 Deadlifts 9 Overhead[…]

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18.6.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Midline Metcon (2 Rounds for reps) Tabata AbMat Situps Rest 1 Minute Tabata Superman RX+ Tabata GHD Sit-Ups Rest 1 minute Tabata Hip Extensions Score total number of Sit-ups and[…]

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