27.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 5RM Bench Press Take 10 minutes to build to a heavy set of 5 Bench Press Oly Technique 3 Pause Power Snatch Every 2min x 5 sets 1 3-Pause Power Snatch 1 Power Snatch 1st Pause: Below Knee 2nd Pause: Pockets 3rd Pause: Catch Set #1: 57%[…]

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26.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 3-Pause Power Clean Every 2min x 5 sets 1 3-Pause Power Clean 1 Power Clean 1st Pause: Below Knee 2nd Pause: Pockets 3rd Pause: Catch Set #1: 57% Set #2: 60% Set #3-5: 63% Metcon Snack Bar (Time) 3RFT 400m Run 10 Power Cleans 135/95 500/400m Row[…]

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25.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 5-Rep Back Squat Take 12-15 minutes to find a 5-Rep Back Squat Max Suggested Warm-up 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% —into— Find heavy 5[…]

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22.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Pausing Front Squats EMOMx9 1 Tempo Front Squat Sets #1-3 @60% Sets #4-6 @64% Sets #7-9 @68% Metcon Singled Out (3 Rounds for reps) 3 Rounds 1min Wallballs 20/14 1min Alternating DB Snatches 50/35 1min Box Jumps 24/20 1min Single DB Clean and Jerks 50/35 1min[…]

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20.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pausing Overhead Squat 5 Sets of 1 *10 Second Pause in Bottom Set 1 @50% of 1RM Overhead Squat Set 2 @55% Set 3 @60% Sets 4-5: Build to a Heavy Metcon Double Jointed (AMRAP – Rounds and Reps) AMRAPx16 15 Overhead Squats (95/65) 30 Double Unders[…]

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19.11.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Sea Horse (Time) 3 Rounds: (35min Cap) 40/30 Cal Bike 800 Meter Row 400 Meter Run 20 Burpee Box Jump Overs (24/20) Gymnastics Metcon (No Measure) 4RNFT 10 Horizontal Ring Rows :10-:20 Ring Support Hold

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18.11.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Olympic Complex SBV1.1 Every 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks Set 1: 60% of 1RM Clean and Jerk Set 2: 65% Set 3: 70% Sets 4-5: Build to a Heavy Metcon Randy Savage (AMRAP – Rounds and Reps) AMRAPx12[…]

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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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