31.7.20

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Touch and Go Snatch EMOM EMOMx3 5 Touch and Go Power EMOMx3 3 Touch and Go Power Snatches Rest 1 Minute EMOMx3 1 Power Snatch Metcon Hot Flash (Time) With a 12min time cap 30-20-10 Power Snatches 75/55 Handstand Pushups RX+: 95/65

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30.7.20

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Metcon (No Measure) 4 Giant Sets 8-10 Narrow Stance Tempo Deadlifts —into— :45 Max Effort Glute Bridges ***Rest 90 seconds between sets*** *Take 2 seconds to lower Barbell on deadlifts Metcon (No Measure) 3 Giant Sets 30s Offset DB Pushups (R) 30s Offset DB Pushups[…]

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29.7.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Rest Stop (3 Rounds for reps) AMRAP 5: 600 Meter Run 1 Round of “Cindy” Max Squat Cleans (115/85) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of “Cindy” Max Squat Cleans (135/95) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of “Cindy”[…]

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28.7.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Press Complex Take 10-15 minutes to find a heavy for the following complex 2 Push Press 3 Push Jerks *All 5 reps must be completed unbroken **All reps are from the Rack ***There is no re-bend of the knee on the Push Press Metcon Overreaction (Time)[…]

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27.7.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon 2k Row (Time) Max Effort 2k Row Oly Technique Low Hang Snatch Complex Every 1:30 x 5 Sets: Pausing Hang Squat Snatch Pausing Low Hang Squat Snatch Hang Squat Snatch Low Hang Squat Snatch Set 1: 50% of 1RM Snatch Set 2: 55% of 1RM Snatch Set[…]

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24.7.20

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Low Hang Squat Clean and Jerk EMOMx10 1 Low-Hang Squat Clean and Jerk Set 1: 70% of 1RM Clean and Jerk Sets 2-10: Build to a Heavy Single Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# /[…]

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23.7.20

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Metcon (No Measure) 4 Giant Sets 15 Heel Elevated Goblet Squats —into— 20 Depth Goblet Reverse Lunges —rest 90 seconds between sets— Metcon (No Measure) 4 Giant Sets 12-15 DB Bench Press —immediately into— 12-15 DB Incline Seal Rows —rest 15 seconds— :30s Seated Banded[…]

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22.7.20

CrossFit 972 – CrossFit View Public Whiteboard Stamina Builder Metcon (AMRAP – Reps) On the 2:00 x 4 Rounds: 7 Chest to Bar Pull-ups 7 Double Dumbbell Power Cleans 35/20 Max DB Front Rack Lunges 35/20 RX+: 50/35; 7 Bar Muscle-Ups Score is total number of lunges Metcon Poker Face (3 Rounds for reps) AMRAPx5[…]

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21.7.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Deadlifts 9 Sets of 2 Banded Deadlifts Sets 1-3: 45% of 1RM Deadlift Sets 4-6: 50% of 1RM Deadlift Sets 7-9: 55% of 1RM Deadlift Tempo is 3sec down, explode up Metcon 7 Wonders (Time) 3 Rounds: 7 Deadlifts (95/65) 7 Toes to Bar 7 Push[…]

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20.7.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 1RM Front Squat EMOMx10 1 Front Squat (building) —directly into— 3 attempts to find a heavy 1RM Metcon Unicycle (AMRAP – Reps) AMRAPx10 1200/1000m Row 100 Double Unders —immediately into— Max Power Snatches (115/85) in time remaining RX+: 50/35 Cal Bike; 135/95

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