31.1.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Snatch Complex Starting on the 0:00… Every 1:30 x 4 Sets: 1 Snatch Balance 1 Pausing Overhead Squat —into— On the 6:00… Every 1:30 x 6 Sets: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch Set 1: 50% of 1RM Snatch Set 2: 54%[…]

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30.1.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: Mamba Forever (AMRAP – Reps) 3 Rounds 1 Min Max Effort Ring Pushups 1 Min Max KB Swings 53/35 1 Min Max DB Push Press 35/20 1 Min Max Cal Bike/Row :10s Transition Score is total number of Pushups completed

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29.1.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Buckle Up (3 Rounds for calories) AMRAP 5: AMRAPx5 200’ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAPx5 100’ Dumbbell Walking Lunge (50/35) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAPx5 200’ Walking Lunge (No Weight) 50 AbMat Sit-ups[…]

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28.1.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Speed Limit (AMRAP – Rounds and Reps) AMRAPx15 Buy-In: 2000m Row In time remaining complete: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups RX+: 115/85

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27.1.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Clean and Jerk Complex On the 1:30 x 7 Sets: 1 Power Clean 1 Front Squat 1 Push Jerk 1 Cluster Set #1 @ 50% of 1RM C&J Set #2 @ 55% of 1RM C&J Set #3 @ 60% of 1RM C&J Set #4 @ 65% of[…]

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24.1.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 1RM Front Squat Waves On the 0:. 1 Front Squat @ 84% On the 1: 1 Front Squat @ 87% On the 2: 1 Front Squat @ 90% On the 3: 1 Front Squat @ 87% On the 4: 1 Front Squat @ 90% On the 5:[…]

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23.1.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: Impeach This (Weight) EMOMx24, :30s On/ :30s Off Min 1: 3 Power Cleans @60% Min 2: Alternating Dual KB Pendlay Row Min 3: 6-8 Bench Press* Min 4: Half Turkish Get-Ups** Pendlay Row Demo Video: https://youtu.be/kKtDUEd6IT4 *Athlete Choice on weight **Rounds 1,3,5 w/ Left Arm; Rounds[…]

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22.1.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 10RM Push Press Take 10-15 minutes to find a 10RM Push Press Sets 1-6: 5-7 reps warning/ working your way up Sets 7-10: Take 2-3 attempts at your 10RM. If you start and you feel you can do more then RERACK it. DO NOT complete the full[…]

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21.1.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Tri Sprint Intervals (AMRAP – Reps) 5 Rounds of 4:00 On/ 4:00 off: 30/20 Calorie Row 20/14 Cal Bike Max Effort 10m Shuttle Sprints Functional Body Building Metcon (No Measure) 4 Giant Sets: 21 Banded Russian Kettlebell Swings 7 Renegade Rows How to do a Banded Russian[…]

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20.1.20

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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