18.7.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: The Flying V (4 Rounds for reps) 4 Tabata Rounds of each of the following movements: Tabata Round 1: Traveling Push-Ups over Plate Tabata Round 2: Turkish Half Get-Ups* 53/35 Tabata Round 3: Goblet Reverse Depth Lunges 53/35 Tabata Round 4: Rower Pike-Ups -or- Reverse Leg[…]

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17.7.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Hang Squat Clean Complex EMOMx7 Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push Jerk Min #3 – 5 Hang Squat Cleans + 3 Push Jerks Min #4 – 4 Hang Squat Cleans +[…]

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16.7.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon 2k Row (Time) Max Effort 2k Row Freddie Mercury (Time) For time, with a 10min cap 30 DB Strict Press 50/35 30 Kipping Strict HSPU On the 0:00, and every 2:00min after 200m Run RX+: 30 Strict HSPU

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15.7.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Stamina Squat 1.3 AMRAPx12 Odd: 3 Front Squats Even: 6 Back Squats Barbell is set for 66% of 3RM Back Squat Metcon Tail Spin (AMRAP – Rounds and Reps) AMRAPx14 15 Thrusters 95/65 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders

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12.7.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat SD1.2 3×12 @70% of 3RM Back Squat Rest as needed between sets. All sets must be unbroken. Metcon BFF (AMRAP – Rounds and Reps) Teams of 2 Ascending Ladder for 25 Minutes 3-6-9-12-15… Row Calories Kettlebell Swings (53/35) Wallballs (20/14) Partners alternate back and forth[…]

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11.7.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Jerk Practice On the 0:00… Alternating EMOMx 8 minutes Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive Minute 2 – :30s Barbell Overhead Hold ***2 Barbells…one for Jerk Drives and one for Overhead Hold ***Jerk Drives start at 50% of your 1RM Clean[…]

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10.7.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Push + Pull (DL + Push Jerk) On a running clock: :30s On, :30s Off – Deadlifts :30s On, :30s Off – Push Jerks :45s On, :45s Off – Deadlifts :45s On, :45s Off – Push Jerks 1:00 On, 1:00 Off – Deadlifts 1:00 On, 1:00[…]

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9.7.19

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Conditioning Rowing+ Gymnastics Take 15 minutes to complete 1:00 Light Row + 3-4 Strict HSPU 1:00 Light Row + 50′ HS Walk/:30s HS Hold 1:00 Light Row + 2-3 Strict HSPU 1:00 Light Row + 50′ HS Walk/:30s HS hold 1:00 Light Row + 1-2 Strict HSPU[…]

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8.7.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Stamina Squat SD1.2 Alternating EMOMx12 Odd: 3 Front Squats Even: 6 Back Squats Weight for both is 63% of 3RM back Squat Oly Technique Tall Clean Complex Every 1:30x 4 sets 2 Clean Pulls 2 Hang Clean High Pulls 2 Tall Cleans Set #1 – 30%[…]

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5.7.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat SD1.1 4×9 @70% of 3RM Back Squat Rest as needed between sets, but all sets need to be unbroken Metcon Encore (Time) 3RFT 40/30 Calorie Row 20 Lateral Burpees over DB 30 DB Clean and Jerks* *Switch hands every 5 reps

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