20.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat On the 2:00 x 6 Sets: 2 Tempo Front Squats —5 Second Negative —2 Second Pause In Bottom Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat Sets #5+6 – 2[…]

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19.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2:Triple Deke (AMRAP – Rounds and Reps) AMRAPx10 10 Single Arm DB Clean and Jerks 10 Single DB Box Stepovers 10 DB Abmat Situps 200m Run —rest 3 minutes— AMRAPx8 10 Single Arm DB Clean and Jerks 10 Single DB Box Stepovers 10 DB Abmat Situps 200m[…]

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18.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Death Race (Time) 5RFT: 15 Cal Bike 10 Burpees Weightlifting Metcon (3 Rounds for weight) 3-Way Deadlift 3 Sets of 6 – Deadlift 2 Sets of 8 – Sumo Deadlift 2 Sets of 12 – Romanian Deadlift

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17.7.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Power Clean + Split Jerk EMOMx10: Hang Power Clean + Power Clean + Split Jerk Sets #1&2 – 65% of 1RM C&J Sets #3&4 – 68% of 1RM C&J Sets #5&6 – 71% of 1RM C&J Sets #7&8 – 74% of 1RM C&J Sets #9&10 –[…]

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16.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat AMRAPx12 Minute #1 – 5 Reps @ 75% of 1RM Minute #2 – 3 Reps @ 80% of 1RM Minute #3 – 1 Rep @ 85% of 1RM Minute #4 – Rest Front Rack Reverse Lunges Set #1 – 12 Reps @ 40% of 1RM[…]

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13.7.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 2 Rep Front Squat Set #1 – 5 Reps @ 60% of 1RM Front Squat Set #2 – 3 Reps @ 65% of 1RM Front Squat Set #3 – 2 Reps @ 70% of 1RM Front Squat Set #4 – 2 Reps @ 74% of 1RM Front[…]

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12.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Equalizer (Time) For Time: 50-40-30-20-10 Alternating DB Snatch 50/35 AbMat Situps Functional Body Building Metcon (No Measure) 4 “Giant” Sets 10 Deficit KB Suitcase Deadlifts 20 Dual KB Single Leg RDL 10 Tempo KB Pushups 20 KB Filly Press Rest 2 minutes between sets

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11.7.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Deadlift+Low Hang Power Snatch EMOMx9 Snatch Deadlift + Low-Hang Power Snatch Metcon Hail Mary (Time) For Time: 200 Double-Unders 1,500 Meter Row 100 Wallballs (20/14) *Females to a 9′ Target 50/35 Calorie Assault Bike

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10.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Midline Metcon (No Measure) 3-5 Rounds 1:30 Recovery Row/Bike :30 Hollow Rocks 10 Bar Lat Pulldowns

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9.7.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Everest (Time) For Time: Time Cap 15 minutes 21 Back Squats, 21 Handstand Pushups 15 Back Squats, 15 Handstand Pushups 9 Back Squats, 9 Handstand Pushups Rx:185/135 Rx+: 225/155; Strict HSPU Functional Body Building Free State (2 Rounds for weight) 4 “Giant” Sets: 8 Unbroken Barbell Bench[…]

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