30.8.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Box Squats On the 0:00… EMOMx7 2 Box Squats, start at 50% and build over the 7 minutes Oly Technique Power Clean + Hang Squat Clean + Squat Clean On the 10:00… Every 1:30 x 7 sets 1 Power Clean 1 Hang Squat Clean 1 Squat Clean[…]

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28.8.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Halftime (Time) For Time: 30-20-10 Dumbbell Power Snatches (50/35) Wallballs (20/14) —into— 10-20-30 Bar-Facing Burpees Calorie Row Weightlifting Metcon (Weight) Deadlift 4x 15 Unbroken @ 50% Rest as needed between sets

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27.8.19

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) 5 RNFT 300m Row 3-5 Strict Pullups Metcon Cement Truck (Time) Every 5 minutes for 5 Rounds 400m Run 15/12 Cal Row 15 Toes to Bar RX+: 12/9 Cal Bike Score is slowest time for all 5 rounds

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26.8.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Stamina Squat 1.8 Alternating EMOM x12 Odd: 3 Front Squats Even: 6 Back Squats Bar set at 72% of 3RM Back Squat Metcon Sucker Punch (Time) For Time: 21-18-15-12-9 KBS 53/35 Thrusters 75/55

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23.8.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Low Hang Snatch Complex Every 1:30 x 7 Sets 1 Pausing Snatch Pull 1 Low Hang Power Snatch Set #1: 65% Set #2: 70% Sets #3-7: Build to a heavy Metcon Crazy Stairs (Time) For Time 10 Rounds of Cindy 50/35 Calorie Row 30 Power Snatches[…]

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22.8.19

CrossFit 972 – CrossFit View Public Whiteboard Aerobic Conditioning Metcon (No Measure) 15 minutes to complete Partner Sled Sprints 50yd Sprintsx 6 Sets (You Go, I Go) 25yds down, 25yds back Metcon M&J: Jumanji (AMRAP – Rounds and Reps) AMRAPx9 100m Run 9 Power Clean 95/65 9 Front Squats RX+: 115/85 Functional Body Building Metcon[…]

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21.8.19

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) 15 min for Quality Row 250 60 Double Unders 30s Nose to Wall HS Hold Metcon Frank the Tank (3 Rounds for reps) Part 1 In a 5:00 Window… 50 Wall Balls (20/14) *Females 9′ Target Time remaining, AMRAP: 12 Deadlifts (185/135), 12 Barbell[…]

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20.8.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Strict Press + Push Press Complex EMOMx5 3 Strict Press (Builiding) *Try to finish a little heavier than last week —into— Every 2 Minutes for 5 sets 1 Pausing Jerk Drive 1 Jerk Drive 2 Push Press Set #1 @ 60% of 1RM Jerk Set #2[…]

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19.8.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Stamina Squat 1.8 Alternating EMOMx12 Odd: 2 Front Squats Even: 4 Back Squats Bar set at 78% of 3RM Back Squat Oly Technique Snatch Drop + Stamina Snatch EMOMx5 3 Drop Snatch —into— EMOMx5 5 Touch and Go Squat Snatch @ 60% Metcon Dirty Water (Time)[…]

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