1.10.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Power Clean Complex On the 1:30 x 6 Sets: 1 Pausing Clean Pull 1 Power Clean 1 Low-Hang Power Clean 2 Pauses- just below the knee and just above the knee Set #1 @60% Set #2 @63% Set #3: @66% Sets #4-6: Build to a Heavy[…]

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30.9.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Balance Every 1:30x 5 sets 2 Snatch Balance Set #1 @50% Set #2 @60% Sets #3-5 @70% Metcon Snake Bite (Time) In a 12 minute window… Part A-9min Cap 21 – 15 – 9 Squat Snatches (95/65) Chest to Bar Pull-Ups —In time remaining— Find[…]

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27.9.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Gut Feeling (AMRAP – Rounds and Reps) AMRAPx16 12 Hang Power Clean 12 Burpee Box Jump Overs 12 Push Jerks 12 Toes 2 Bar RX: 115/80 RX+: 155/105 Metcon (3 Rounds for time) 3RFT: 20/15 Cal Row 15 Deadlifts 225/155 Rest 2 Minutes between Rounds Record time[…]

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26.9.19

CrossFit 972 – CrossFit View Public Whiteboard Recovery M&J: (No Measure) 25 Minutes For Quality: 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups 600 Meter Run * Think conversational pace here. Want to continuously move for the entire 25 minutes *No score today, just move

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25.9.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squat Ladder On the 2:00 x 5 Sets: Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Set 4: 4 Reps @ 78% Set 5: 6 Reps @ 70% Metcon Workaholic (Time) For Total Time 3 Rounds:[…]

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24.9.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Pineapple Express Part 1 (Time) On the 0:00…For Time (12min cap) RX: 50/35 Calorie Row 50 Kipping Handstand Push-ups RX+: 50/35 Calorie Bike 50 Strict Handstand Push-ups Pineapple Express Part #2 (Time) On the 15:00…(For Time 12min cap) RX; 21-15-9 Toes 2 Bar 42-30-18 Box Shoulder Taps[…]

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23.9.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Hang Snatch Complex Every 2:00 x 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 Metcon Bartender (AMRAP – Rounds and Reps) AMRAPx10 12 Deadlifts 9 Overhead Squats 6 Hang Power[…]

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20.9.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Complex Every 1:30 x 5 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch High Pull 1 Squat Snatch Set #1: 50% Set #2: 55% Set #3 -5: 60% Metcon Air Conditioning (Time) Every 5:00 x 4 Rounds 20 Double KB Deadlifts 70/55[…]

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19.9.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: No More Taco (No Measure) EMOMx30 Min 1: 10 Strict Press Min 2: 8 Front Rack Lunges Min 3: 10 Upright Rows RX: 75/55 RX+: 95/65 Functional Body Building Metcon (No Measure) 4 Sets 20 Lateral DB Shoulder Raises Max Effort DB Shrugs Rest 90s between[…]

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18.9.19

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

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