17.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Double Leg (Time) 3RFT 21 DB Front Squats 50/35 21 Handstand Push-ups Functional Body Building Metcon (No Measure) 3 “Giant” Sets: :30s Wall Facing Handstand Hold 10 Dumbbell Box Step-Ups, 24″/20″ (5 each leg) 16 Single Arm Suitcase Deadlifts (8 each) Rest 2:00 between sets.

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16.1.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Box Squat EMOMx 8 sets of 2 Reps Sets 1+2 – 60% of 1RM Back Squat Sets 3+4 – 65% of 1RM Back Squat Sets 5+6 – 70% of 1RM Back Squat Sets 7+8 – 75% of 1RM Back Squat Metcon Frank the Tank (3 Rounds for[…]

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15.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Chain Reaction (Time) For Time 3 Rounds: 21/15 Calorie Row 7 Pull-Ups 7 Toes to Bar 7 Chest to Bar Pull-Ups Directly into… 3 Rounds: 9 Power Cleans 135/95 9 Push Jerks 135/95 Midline Metcon (No Measure) Not for time but for Quality: Not for Score, 2[…]

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14.1.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique 3-Part Power Snatch EMOM EMOMx1 Halting Power Snatch Set #1 – 50% of 1RM Snatch Set #2 – 55% of 1RM Snatch Sets #3+4+5 – 60% of 1RM Snatch —into— EMOMx 5: 1 Snatch Pull +1 Snatch High Pull + 1 Power Snatch Set #1 –[…]

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10.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Spring Foward (Time) 1-10 Lateral Bar Over Burpees Toes to Bar Functional Body Building Metcon (No Measure) 3 “Giant” Sets: 8 Sumo Deadlifts 8 Kneeling Unilateral Press 25 Banded Good Mornings 50′ Single Overhead Carry each side Rest 2:00 between sets

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9.1.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squat Every 1:30 for 7 Rounds 1 Pausing Front Squat + 1 Front Squat Set #1-55% Set #2- 60% Set #3- 65% Set #4- 70% Sets 5-7- Build to a Heavy Complex *3-second pause at the bottom Metcon Satan’s Whiskers (Time) 3 Rounds: 10 Chest to[…]

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8.1.19

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Conditioning Lunge and Push (Weight) Every 2 minutes for 5 rounds complete: 5-7 Kipping HSPU or 10 KB Push Press 50ft Front Rack DB Walking Lunge *Try to increase DB weight each round *Score is DB weight on last round of lunges Metcon Fuller Circle (Time) For[…]

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7.1.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Deadlift + 1 Low Hang Snatch EMOMx10: 1 Snatch Deadlift + 1 Low Hang Snatch Minute 1 – 60% of 1RM Snatch Minute 2 – 63% Minute 3 – 66% Minute 4 – 69% Minute 5 – 72% Minutes 6-10- Build to a heavy complex[…]

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4.1.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pause Back Squats 5 Sets of 2- 8 second pause in bottom Set #1 @50% Set #2 @53% Set #3 @56% Set #4 @59% Set #5 @62% Metcon Bees Knees (5 Rounds for reps) 5 Total Rounds 1 minute: ME Wallballs 20/14 1 minute: ME KBS 53/35[…]

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3.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Dot Com (Time) For time: 9 thrusters 65/45 1,000-m row 15 thrusters 65/45 1,000-m row 21 thrusters 65/45 Functional Body Building Metcon (No Measure) 3 Giant Sets 20 Alternating DB Hammer Curls 20 Alternating DB Single Leg RDL 20 DB Skull Crushers 20 Russian Twist (2[…]

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