30.12.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Back Squat 5 Sets: 1 Tempo Back Squat 2 Back Squats Tempo: * 5 Seconds Down * 1 Second Pause * Regular Stand Set 1: 60% Set 2: 65% Sets 3-5: 70% Metcon Fight or Flight (AMRAP – Rounds and Reps) AMRAPx20 20 Wallballs (20/14) 20[…]

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Deck the Bar

CrossFit 972 – CrossFit 30 Minute Amrap 7 Overhead Squat 95/65 7 Bar Facing Burpees 7 Front Squat 7 BFB 7 Push Press 7 BFB View Public Whiteboard Metcon Deck the Bar (AMRAP – Rounds and Reps) AMRAP x 30 7 Overhead Squat 7 Bar Facing Burpee 7 Front Squat 7 Bar Facing Burpee 7[…]

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23.12.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat Waves SBV1.4 Set 1: 6 Reps @ 76% Set 2: 4 Reps @ 82% Set 3: 2 Reps @ 88% Rest 3 Minutes Set 4: 6 Reps @ 82% Set 5: 4 Reps @ 88% Set 6: 2 Reps @ 94% Rest 3 Minutes Set[…]

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20.12.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat On the 1:30 x 7 Sets: 1 Tempo Rep Tempo= 10s down, No pause, Explode to Top Push Press 4×6 Push Press Aim is to go a little bit heavier than last week Metcon Blitzen (Time) 5RFT: 20/14 Calorie Row 10 Thrusters 115/80

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19.12.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: Skywalker (No Measure) EMOMx30 Min 1: 5 Devil Presses Min 2: 10 Dual Bent Over Rows Min 3: 10 Dual Z-Presses Min 4: 10 Dual Hang Power Cleans Rx: 50/35

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18.12.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Happy Hour (Time) 3 Rounds: 12 Power Cleans (115/85) 12 Chest to Bar Pull-ups 12 Push Jerks (115/85) 12 Toes to Bar Rx+:135/95 Functional Body Building Metcon (No Measure) Part A: 3 Giant Sets: 100 Meter Overhead Kettlebell Carry 10 Inverted Barbell Rows 50 Band Pull-Aparts Rest[…]

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17.12.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Hang Power Snatch Complex Every 1:30 for 10 total sets Sets 1-5: 1 Hang Snatch Pull 2 Hang Snatch High Pull 3 Hang Muscle Snatches Set 1: 35% of 1RM Snatch Set 2: 40% Sets 3-5: 45% —into— Sets 5-10: 3 Hang Power Snatches Set 1:[…]

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16.12.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat Waves SB1.3 Set 1: 6 Reps @ 74% Set 2: 4 Reps @ 80% Set 3: 2 Reps @ 86% Rest 3 Minutes Set 4: 6 Reps @ 80% Set 5: 4 Reps @ 86% Set 6: 2 Reps @ 92% Rest 3 Minutes Set[…]

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13.12.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat EMOMx9 1 Tempo Front Squat 3s down, 3s @bottom, 3s up Sets #1-3 @ 63% Sets #4-6 @67% Sets #7-9 @71% Metcon Stairmaster (Time) 30-20-10 Calorie Row Single DB Box Step-ups 50/35 —into— 10-20-30 Alternating DB Snatches 50/35 Wallballs 20/14 Midline Metcon (No Measure)[…]

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