tuesday 30th, 2018

CrossFit 972 – CrossFit Weightlifting a: Bench Press (Floor) (5×6) from the rack, partner lift off required. focus on pressing force off the ground. keep legs extended and inactive. do not let elbows crash onto the ground. build each set b: Bent Over Row (5×6) build each set Metcon Metcon (Time) for time 9-15-21 pull[…]

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monday 29th, 2017

CrossFit 972 – CrossFit Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Weightlifting a: Clean.Hang Power Clean.Front Squat (15min to build to heavy 1 complex) b: Jerk (12min split jerk practice)

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saturday 27th,2018

CrossFit 972 – CrossFit Metcon a: CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 –[…]

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tuesday 23rd, 2018

CrossFit 972 – CrossFit Gymnastics Box Step Ups (30/leg) pistol progression work. set box high enough to start at bottom of pistol position, drive through the foot to standing position, control yourself back down smoothly. Metcon Metcon (AMRAP – Reps) 60sec amraps Minute 1-squat jumps 2-double unders 3-push press 45/35 4-rest x3 Mobility coache’s choice[…]

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monday 22nd, 2018

CrossFit 972 – CrossFit Weightlifting a1: Front Squat (6×12) same weight throughout, make it saucey but no fails. a2: Archer Pushup (6×12) scaled members do standard push ups on box 60sec rest between supersets Metcon Metcon (Time) 3rft 10 burpee box jump over 24/20 400m run 15 t2b

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saturday 20th, 2018

CrossFit 972 – CrossFit Metcon a: CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# b: CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135#[…]

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thursday 18th, 2018

CrossFit 972 – CrossFit Technique 10-15min pull up tech practice if you can’t do unassisted pull ups work on banded strict work on kipping tech or butterfly tech, which ever progression is appropriate for you. Metcon a: Metcon (AMRAP – Rounds and Reps) 8min amrap 10 pull ups 10 russian twists 25/10 b: Metcon (AMRAP[…]

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