15.11.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique DU+ Power Clean Every 1:30 for 7 total sets complete 30 Double Unders/Singles 3 Position Power Clean Set #1 @50% Set #2 @53% Set #3 @56% Set #4 @59% Set #5 @62% Set #6 @65% Set #7 @68% Metcon Power Bar (AMRAP – Rounds and Reps)[…]

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14.11.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: Topo Chico (AMRAP – Reps) 5 Rounds Min 1: 6-8 Bench Press Min 2: 12/8 Cal Bike Min 3: Max DB Russian Twist 40/20 Min 4: REST Score total is total number of Russian Twist (L/R =1) Pick a weight on the bench you can hold,[…]

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13.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Paused Back Squats Every 1:30 for 6 sets 1 Pausing Back Squats (3s in bottom) 1 Back Squat Sets #1+2: 65% Sets #3+4: 70% Sets #5+6: 75% Metcon Step Aerobics (Time) 3RFT: 30/24 Calorie Row 20 Single DB Box Step-Ups (24″/20″) 50/35 10 Squat Cleans (115/85) RX+:[…]

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12.11.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Piggy Back (Time) Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle Run Partners switch after full completed rounds

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11.11.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here

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8.11.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 20.5 (Time) For Time (20min cap) 40 Muscle Ups 80 Calorie Row 120 Wallballs 20/14 Crossfit Open 20.5 Scaled (Time) For Time (20min cap) 40 C2B Pullups 80 Calorie Row 120 Wallballs 20/14

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7.11.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 20.5 Primer (No Measure) 15-12-9 Row Calories Assault Bike Calories Into.. 4 Rounds: 4 Wall Squats 8 Alternating Spidermans 12 Russian Kettlebell Swings Into… 4 Rounds: 4 Strict Pull-Ups 8 Air Squats 12 AbMat Sit-Ups Into… 15-12-9 Row Calories Assault Bike Calories

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6.11.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon My Fitness Pals (Time) 3 Rounds: 75 Double-Unders 10 Dumbbell Burpee Box Step-Overs (50’s/35’s) —into— 3 Rounds: 21/15 Calorie Row 21 Thrusters (75/55) Extra Work Metcon (No Measure) A) 5 Sets: 7 Tempo Kettlebell Deadlifts 7 Barbell Bench Press B) 5 Sets: 7 Strict CTB Pull-Ups 7[…]

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5.11.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique EMOM Power Snatch EMOMx10 Minutes 1-5: 2 Power Snatch Minutes 6-10: 1 Power Snatch Start at 60% and build to a heavy single over the 10 minutes Metcon High Noon (Time) 3 RFT: 9 Power Snatches (115/95) 15/12 Calorie Row 15 C2B Pullups 15/12 Calorie Row[…]

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4.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squats Every 2 minutes complete Set #1- 3 Reps @80% Set #2- 1 Rep @83% Set #3- 3 Reps @80% Set #4- 1 Rep @86% Set #5- 3 Reps @80% Set #6- 1 Rep @89% Metcon Open Concept (2 Rounds for reps) AMRAP 5: 70/50 Calorie[…]

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