1.11.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 20.4 (Time) For Time (20 min cap) 30 Box Jumps 15 CJ (95/65) 30 Box Jumps 15 CJ (135/85) 30 Box Jumps 10 CJ (185/115) 30 Pistols 10 CJ (225/145) 30 Pistols 5 CJ (275/175) 30 Pistols 5 CJ (315/205) Crossfit Open 20.4-Scaled (Time) For[…]

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31.10.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 20.4 Primer (No Measure) 2 Rounds 1:00 Light Bike 3 Walkouts 6 Wall Squats —-following with and empty barbell—- 5 Good Mornings 5 Pausing Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats —into— 3 Rounds: 1:00 Light Row 10[…]

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30.10.19

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Conditioning OHS+C2B Every 2min x 5 Rounds 9 Overhead Squats 95/65 9 C2B Pullups RX+ 9 Overhead Squats (115/85) 6 CTB Pull-Ups 1-3 Bar Muscle-Ups Metcon Tri-Sprint Intervals V.2 (Calories) 3 Rounds AMRAPx4 30 Shuttle Runs (10 Meters) 20/15 Calorie Assault Bike Max Calorie Row Rest 4[…]

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29.10.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Jerks Every 2 minutes for 5 sets: 3 Push Jerks Set #1@ 60% Set #2@ 65% Set #3-5 @70-75% All sets taken from the rack Metcon Bruiser (AMRAP – Rounds and Reps) AMRAPx12 15 Push Jerks 115/85 30 Air Squats 60 Double Unders

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28.10.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning World Series (2 Rounds for reps) Alternating EMOMx10 Min 1: Work Min 2: Rest Minute 1 Seconds 0-20: Max Power Cleans 95/65 Seconds 20-30: Rest/Transition Seconds 30-60: Max Strict Pullups RX+: 135/95 and Ring MU Metcon Jackquinn (Time) For Time 100/70 Cal Row —into— 3 Rounds[…]

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25.10.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 18.4 (AMRAP – Reps) RX: 9 minute time cap For time: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft.[…]

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24.10.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 20.3 Primer (No Measure) Part A 3:00 Bike/Row/Run): Minutes 1+2 – Light Pace Minute 3 – Fast Pace —into— 3 Rounds: 3 Slow Wall Squats 3 Walkouts 3 Russian Baby Makers Part B 3:00 Bike/Row/Run): Minutes 1+2 – Light Pace Minute 3 – Fast Pace[…]

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23.10.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Jack in the Box (Time) For Time: 1000 Meter Row 800m Run 20 KBS 70/55 40 Single DB Box Step-Ups 50/35 20 KBS 70/55 800m Run 1000 Meter Row RX+ 1000 Meter Row 50/35 Cal Bike 15 C2B Pullups 40 Single DB Box Step-Ups 50/35 15 C2B[…]

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22.10.19

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Conditioning HS Practice + Power Cleans Every 2 minutes for 5 total sets: 1 minute HS Hold 3 Hang Power Cleans Set #1 – 65% of 1RM Power Clean Set #2 – 70% Sets #3+4+5 – Build to a heavy 3 Metcon BlooDThirsty (AMRAP – Rounds and[…]

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21.10.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat Ladder Every 3 minutes…(On the 0:00, 3:00, 6:00, 9:00, and 12:00) 10 reps @ 60% 8 reps @ 67% 6 reps @ 75% 4 reps @ 82% 2 reps @ 87% Metcon Roadies (Time) 2 Rounds: (25 minute cap) 70 Wallballs (20/14) 50/35 Calorie Row[…]

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