1.7.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Dirt Devil (Time) On the 4:00 x 5 Rounds: 5 Devil Presses (35/20) 10 Over-and-Back Hops Over Dumbbells 15 Double Dumbbell Squats (35/20) 10 Over-and-Back Hops Over Dumbbells 5 Devil Presses (35/20) RX+:50/35 Score is slowest round time

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30.6.20

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Complex Every 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Set 1: 63% of 1RM Snatch Set 2: 66% of 1RM Snatch Sets 3-5: 69% of 1RM Snatch Metcon Underground (Time) For Time:[…]

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29.6.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squat Ladder Week 2 On the 3:00 x 5 Sets: Set 1: 10 Reps @ 63% Set 2: 8 Reps @ 68% Set 3: 6 Reps @ 73% Set 4: 4 Reps @ 80% Set 5: 2 Reps @ 88% Metcon Laces Out (AMRAP – Rounds[…]

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26.6.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squats-10RM Take 15-20 minutes to complete 3 Reps @ 100% of 10RM Back Squat 6 Reps @ 93% of 10RM Back Squat 12 Reps @ 85% of 10RM Back Squat Metcon Redline (Time) For Time 21-15-9-15-21: Hang Power Snatch (75/55) Thrusters (75/55) Functional Body Building Metcon[…]

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25.6.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: Parks and Rec (3 Rounds for reps) AMRAPx8 60 Double Unders 40 Hand Release Push-ups 20 Wallballs 20/14 —Rest 2 Minutes— AMRAPx6 30 Double Unders 20 Hand Release Push-ups 10 Wallballs 20/14 —Rest 2 Minutes— AMRAPx4 15 Double Unders 10 Hand Release Push-ups 5 Wallballs 20/14

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24.6.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Hook and Ladder (Time) On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Power Clean and Jerks (95/65) [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 Power Clean and Jerks (95/65) [On the 10:00] 3 Rounds: 10 Lateral Barbell Burpees 10 Power Clean and[…]

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23.6.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 10RM Back Squat Take 15 minutes to find a 10-Rep Back Squat ***Complete somewhere between 4-6 reps warmup sets. ***Take no more than 2-3 attempts at the 10-Rep Max ***We will use this max for our squats on Friday Metcon Hot Route (Time) For Time: (25min Cap)[…]

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22.6.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squat Ladder On the 3:00 x 5 Sets: Set 1: 10 Reps @ 60% of 1RM Front Squat Set 2: 8 Reps @ 65% of 1RM Front Squat Set 3: 6 Reps @ 70% of 1RM Front Squat Set 4: 4 Reps @ 77% of 1RM[…]

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19.6.20

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Alternating Snatch EMOM Alternating On the Minute x 10 (5 Rounds): 1st Minute: 3-Position Power Snatch + 1 Overhead Squat 2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat Set 1: 45% of 1RM Snatch Set 2: 50% of 1RM Snatch Sets 3-5: 50-55% of 1RM[…]

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18.6.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: Still Standing (Time) 20 Alternating Rounds w/ a Partner 10 WallBalls 20/14 25ft Hand over Hand Seated Sled Pull 60/40 20 DB Russian Twist 35/20 Sled weight does not count actual weight of sled

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