1.8.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Last Chance U (Calories) AMRAPx 15 in Teams of 2: Partner A: Max Cals on Rower Partner B completes 1 Round 9 Wallballs 20/14 6 Box Jump Overs 3 Devil’s Presses 35/20 *Partners A and B switch once B finishes and continue alternating until time is up[…]

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31.7.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Clean Deadlift 7 Sets of 1 Set 1: 40% of 1RM Clean Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% 7 seconds up, 7 seconds down *Use clean grip not deadlift(mixed) grip on the bar for all sets Metcon Ninja Turtle (Time)[…]

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30.7.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Kelly Rowland (Time) For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

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29.7.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Push Jerk Practice EMOMx3 3 Pausing Push Jerks Minute 1 @ 50% Minutes 2&3 @55% —directly into— Every 2 minutes x5 3 Push Jerks Minute 1 @60% Minute 2 @65% Minutes 3-5 @70% Metcon Beef Jerky (AMRAP – Rounds and Reps) AMRAPx12 21 Kettlebell Swings 53/35[…]

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26.7.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Muscle Snatch + Squat Snatch EMOMx5 3 Muscle Snatches, start at 40% and build —directly into– EMOMx5 5 ” Touch and Go” Squat Snatches @60% Metcon Hop Scotch (Time) 5 RFT: 10 Power Snatches 95/65 10 Box Jump Overs 24/20

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25.7.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Eiffel Tower (Time) 12 Rounds For Total Time 125m Row 10 Wallballs 10 Push-ups Rest:45 between rounds *Score is total time including rest

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24.7.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Deadlift Ladder 3-6-9-12-15: Unbroken Deadlifts @60% After each set complete either 8 Strict HSPU or 8 Seated DB Shoulder Press Metcon Trail Blazer (Time) 3 RFT: 800 Meter Run 80 Double-Unders 21 Push Presses

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23.7.19

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Conditioning Gymnastics Strength Work (No Measure) From 0:00-12:00 complete: 1:00 Light Bike/Row+ 12 Strict Pull-Ups 1:00 Light Bike/Row + 12 Strict Ring Dips 1:00 Light Bike/Row + 9 Strict Pull-Ups 1:00 Light Bike/Row + 9 Strict Ring Dips 1:00 Light Bike/Row + 6 Strict Pull-Ups 1:00 Light[…]

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22.7.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Stamina Squat 1.4 Alternating EMOMx12 Odd: 3 Front Squats Even: 6 Back Squats Bar set at 69% Metcon Hot Sauce (4 Rounds for reps) Part #1 AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Rower Max Overhead Squats 75/55 Rest 3:00 Part #2 AMRAP 3:00[…]

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19.7.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 10RM Overhead Squat Take 10 minutes to find a 10-rep Overhead Squat Metcon Scarface (Time) 2 Rounds: 8 Power Snatches (135/95) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (115/85) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (95/65) 8 Bar[…]

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